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Warp Speed! The 5 Best Ways to Get a Bigger Butt Fast

woman with a muscular body


Booties come in all shapes and sizes. Some are naturally curvy and large, while others are flat and small. No matter what type of butt you were born with, there are ways to improve and enhance its appearance. If you’ve been wondering how to get a bigger butt, you’ve come to the right place. From eating a muscle-supporting diet to engaging in Pilates regularly, here are five ways to get a bigger butt fast.

1. Eat a Muscle-Supporting Diet

Your body uses nutrients from food as building blocks for muscles and other body parts. Therefore, if you want to build bigger glutes, you need to give your body the tools it needs through a healthy diet.

You probably already know what constitutes a healthy diet (veggies, fruits, whole grains, lean proteins, and healthy fats). But you may not know that some foods support muscles (including glutes) better than others. Here are some excellent ways to modify your regular meals if you want to learn how to get a bigger butt fast.

healthy meal on a plate

Consume Sufficient Lean Protein

When you’re actively trying to build your glutes, consuming sufficient protein is essential. Experts recommend ensuring that around 35% of your daily calories come from protein while building muscle.

Fortunately, there are many delicious protein sources, so getting more of this nutrient in your diet shouldn’t be too hard. Here are some great options for lean, animal-based proteins:

  • Fatty fish ( such as salmon, tuna, and mackerel)
  • Eggs
  • Greek yogurt
  • Chicken breast
  • Turkey breast

You can also get protein from red meats like beef and pork. However, leaner options are a better choice because they provide a good amount of protein without adding a lot of fat or calories.

Eat More Plant-Based Proteins

Meat, dairy products, and eggs contain all nine essential amino acids. That’s why they are the most recommended sources of protein. But plant proteins are also great for supporting your glute-building goals. Some of the best plant-based proteins include:

  • Legumes
  • Beans
  • Nuts
  • Whole grains
  • Seeds
  • Nut butters

If you think plants only offer a negligible amount of protein, think again. A half-cup of lentils contains an impressive 9 grams of protein. It may be difficult to meet your daily muscle-building protein needs with plant foods alone. However, incorporating them into your diet can boost your overall protein consumption. Don’t underestimate the importance of plant-based proteins when building your list of foods for a bigger butt.

Make Room for Spinach and Other Leafy Greens

Spinach and other leafy greens contain nutrients that can help your body build muscle more efficiently. They’re also very low in calories, so you can eat a lot without worrying about adding fat to your waistline. Research shows that adding a single cup of leafy green vegetables to your diet each day can boost muscle function. So, make some room on that plate for spinach and other leafy greens!

leafy green veggie

Try Low-Sugar Protein Drinks and Shakes

Preparing healthy meals every day is one of the most challenging aspects of eating for muscle growth. When you’re running short on time or ingredients, consider drinking low-sugar protein drinks, smoothies, and shakes. You can purchase commercially prepared versions, but you may have an easier time going the low-sugar route by making your own.

Put a scoop of healthy protein powder in a blender. Add a handful or two of greens, a small handful of fruits, and other healthy ingredients as desired. A Tablespoon of chia seeds can add additional protein, amino acids, and omega-3 fatty acids. Blend it all together until it’s a smooth consistency. Add Stevia powder or honey as desired if you need some additional sweetness. For a more smoothie-like consistency, blend in some ice. If you’re serious about learning how to get a bigger butt, protein smoothies can come in handy. They’re fast, delicious, and easy to take on-the-go.

Ditch the Ultra-Processed Foods

Ultra-processed foods like chips, fast food, and microwave foods undergo processes that remove many of the food’s natural nutrients. Additionally, most processed foods contain high fat, sugar, and/or salt levels. They’re also typically high in calories while being devoid of most nutrients.

If you fill up on processed foods throughout the day, you’ll have less room for real, nutrient-dense whole foods. Over time, eating this way will essentially starve your body’s cells of the components they need to thrive. Forget about building.

2. Do Booty-Specific Exercises

There’s no denying that the food you eat can either help or hamper your booty-building efforts. But you won’t get a bigger butt by munching on meals alone. You also need to strengthen those glutes with booty-specific exercises. Here are a few of the best exercises for a bigger butt to add to your workout routine.

Banded Side Step

This exercise targets two common problem areas: the glues and the sides of the hips. To begin, place an exercise band around both of your ankles. Stand with your feet approximately shoulder-width apart and lower your hips back into a high squat.

While remaining in your squat, take a small step to the right with your right foot. Step toward your right foot with your left foot to relieve the tension in the band. Then, step to the left with your left foot and step towards the left foot with your right foot. Complete 10-20 steps to each side as part of one set. Do three total sets with short rests in between.

a woman is having an exercise

Glute Bridge

A glute bridge is one of the top bigger butt exercises you can do. It’s great for isolating and adding bulk to those glute muscles. To begin this exercise, lie on the floor on your back with your feet flat and your knees bent at 90 degrees.

Tighten your core and use your glute muscles to raise your hips upward. Pause at the top of the movement for about five seconds while keeping your core and glutes tight. Then, slowly lower your booty down to the floor.

Remember to breathe throughout the movements. Repeat three sets of 15 repetitions each, with short breaks between them.


It can be challenging to target your deep glute muscles with exercise. That’s why the clamshell is one of the best bigger butt workouts you can do. It strengthens the gluteus minimus and medius muscles, which are often forgotten in traditional glute workouts.

To perform the clamshell, lie down on your right side with your right arm bent and your right hand supporting your head. Your legs should be stacked, and your knees bent at 90 degrees. With your legs bent, your heels should line up with your butt.

Tighten your core and keep your feet together while you raise your left knee toward the ceiling. You should feel this motion deep in your glutes. Keep your hips still throughout this movement so all the work is in your glutes. Hold the left knee at the top for a few breaths, then slowly lower it back to meet your right knee—complete 15 repetitions on each side.

a woman having an exercise

3. Wear Booty-Boosting Shapewear

Diet and exercise are two key components of building a shapely behind. But it does take some time for them to make a noticeable difference. If you’re wondering how to get a bigger butt fast in the meantime, consider booty-boosting shapewear. Look for shapewear undergarments that can lift and add volume to your natural curves.

4. Get EmSculpt NEO

EmSculpt NEO is another great solution for getting a bigger butt in minimal time. Many famous celebrities like Kim Kardashian and Megan Fox rave about the effects of EmSculpt NEO on the butt. It’s a non-surgical body contouring treatment that can smooth, firm, and accentuate your booty. It uses high-intensity focused electro-magnetic (HIFEM) energy to sculpt the body.

Related Reading: Emtone vs Emsculpt NEO>>

EmSculpt is an FDA-cleared device that can deliver up to 25% more muscle mass in targeted areas. In one study, patients who received HIFEM treatments on their gluteal muscles reported an 85% improvement in the appearance of their buttocks. Additionally, all patients in the study reported that their glutes felt more toned and lifted. As if that wasn’t impressive enough to make you want to try it, the device can also reduce body fat!

5. Include Pilates in Your Workout Regimen

Pilates is a low-impact workout focusing on repetitive exercises that improve muscle strength and flexibility. It incorporates certain movements, such as standing lunges and side kicks, that target and tone the glutes. Many people consider Pilates to be one of the best workouts for a bigger butt. For the best results, sign up for a guided Pilates workout where you’ll learn proper form and become part of a supportive community of fellow botty-shapers.

Related Reading: How Often Should You Do Pilates>>

Get Help Building a Bigger, Shapelier Butt

If you’re wondering how to get a bigger butt fast, sculp’d can help. Firm and lift your booty with our FDA-cleared glute-toning EmSculpt treatments. We also invite you to sign up for our intense Pilates classes that will help you build strong glutes while also strengthening your core and increasing your overall flexibility. Give us a call at (703) 567-4442 to learn more about our butt-building services.

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