Booty workouts are my favorite! I have 5 tips and tricks that you need to know to build a bigger booty. 

Booty Workout Tip #1

Reverse lunges are one of the BEST booty exercises to do for getting that “dump truck”.

Something I always do when I am busting them out, is to lean forward.

Hinge forward at your hips while doing reverse lunges.

This will target your booty even more. 

Simple but so effective.

Booty Workout Tip #2

Slow the F down.

No need to rush through your exercises. 

The slower you go, the more time your muscles are under tension, the bigger your muscles will get.

& this is definitely the case when it comes to your booty workouts. 

If you’re low on time, do less sets and slower repetitions. 

Personally, I only do 2 sets of 12-15 repetitions of each exercise.

This is time efficient for me and I am able to slow down my reps and get the most out of my exercises.

Booty Workout Tip #3

Add pulses to all your booty workout exercises to feel the burn even more. 

The pulses keep your muscles under tension longer, helping your muscles to grow bigger. 

Booty Workout Tip #4

Mind-muscle connection. 

Think hard about your booty when you are doing your booty exercises.

Mind-muscle connection is ah-mazing for emphasizing muscle tension and getting the most out of your booty building exercises. 

Just like in tip #2, muscle tension is so important and getting that mind-muscle connection going will help the booty gains drastically.

Booty Workout Tip #5

Take time to REST!! 

There is absolutely no reason to train your booty more than 3 times a week. 

I only workout my booty twice a week because rest is necessary for growth. 

In any part of the body, sufficient training and plenty of rest is the perfect recipe for muscle gains. 

What is the fastest way to get a big booty?

Eat enough healthy protein, carbs, and fats.

Do your booty exercises with heavy weights.

Stick to sumo squats, lunges, Romanian deadlifts, and hip thrusts.

Do variations of each to spice it up and continuously add heavier weight.

What is the best way to build a booty?

EAT ENOUGH FOOD.

You can’t build the booty of your dreams starving yourself.

Trust me, I’ve tried it and it doesn’t work.

It honestly just gets flatter.

Also, focus on progressive overload with your booty exercises. 

(Just keep adding more weight!)

How long does it take to build a booty?

I would give it 6+ months.

Muscle takes time to grow.

You will definitely see results in even a few weeks, though, if you eat enough and use heavy weights with your booty exercises.

But, you have to be in it for the long haul if you want to see growth. 

How many times a week should you work on booty?

2 times a week.

Some people go crazy and work on booty 3-4 times a week but I’ve found that 2 good booty workouts a week and optimal rest is the best way to pump it up quick. 

Sometimes less is more. 

What food makes your butt bigger?

Protein.

You need protein for muscle recovery and growth.

Some great foods to make your butt bigger are:

→ Chicken

→ Black beans

→ Eggs

→ Fish

→ Oats

Do squats make your butt bigger?

Depends on the variation.

Regular, hip-width squats mainly target quads.

Sumo squats are the best for making your butt bigger. 

This is because the sumo squat allows for more hip rotation, which targets the glutes more. 

Why are my glutes not growing?

You’re not eating enough. 

& you’re not progressively adding enough weight to your exercises. 

It’s as simple as that.

Email [email protected] and let us know how these tips and tricks worked for you.