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Thread: Building a butt in the gym

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    Veteran Member red.velvet's Avatar
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    Default Building a butt in the gym

    Has anyone built themselves a butt in the gym? Mine is fairly small and I'd like to avoid the surgery route.

    Is it possible to build in the gym?

    How did you do it? What exercises did you do? Did you get a personal trainer?

    How long did it take to see results?

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    Featured Member SuperJa's Avatar
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    Default Re: Building a butt in the gym

    Yes, but not without also building up legs somewhat, so if you don't want thighs as well, the only way to get that look is surgery. If any of those instagram models with giant butts and stick legs try to say they haven't had surgical help... they're lying.

    Anyways, I started dancing years ago super skinny and have managed to build my own curves, but it takes time. Mostly heavy squats, lunges, deadlifts, stiff-legged deadlifts, and some hip thrusts and glute bridges. No personal trainer, there's so much info online for free.

    It will take at least six months to really see any size change, females build muscle slowwwwly. And of course you have to eat for it or you're not going to grow anything.

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    God/dess lynn2009's Avatar
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    Default Re: Building a butt in the gym

    Quote Originally Posted by SuperJa View Post
    Yes, but not without also building up legs somewhat,
    I used to have a big butt (for me anyway) by running regularly and my legs were quite slender. Might take longer than doing squats but for me it was doable.
    "There are different kinds of darkness. There is darkness that frightens, the darkness that soothes, the darkness that is restful. There is the darkness of lovers, and the darkness of assassins. It becomes what the bearer wishes it to be, needs it to be. It is not wholly bad or good."
    - The Court of Mist and Fury

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    Default Re: Building a butt in the gym

    Heavy-lifting (squats & dead-lifts!) It works, but if you wanna put on muscle mass, you'll have to bulk (eat more.) The resulting bloat/minimal fat gain might be trouble you, so just a heads up. You can't bulk & cut at the same time - it won't be just your butt getting bigger

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    God/dess tempest666's Avatar
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    Default Re: Building a butt in the gym

    Sumo squats and lunges.
    "Fake tits are like Kevlar. They don't guarantee your chances of survival but they sure as hell improve it."
    Tempest

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    Default Re: Building a butt in the gym

    Squats, glute bridges, and hip thrusts did it for me. I noticed results within a few months, but probably because of genetics and my mom's side having a bigger lower half (not me). But your legs, thighs especially, will get bigger too. Unless you are just doing something like hip thrusts that just mainly focus on your bum, but you will want to add barbells for that eventually or results will stall.

    I am currently trying to lose muscle mass though because I hate how bulky my thighs got. You will also have to eat a calorie surplus to build, so you will gain weight from that. There is no way around it.

    But do this for 6 months to a year, cut, and you should see results.

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    Featured Member ava$'s Avatar
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    Default Re: Building a butt in the gym

    ^^ I know right, my thighs got bulky too at one point i saw myself in a picture and was like omg my thighs are insane!! IDk how to get the big booty without the thighs tho, I got mine from squats and dead lifts mainly also side squats, bridges, some machines at the gym id punt into the routine sometimes 2 then riding the bike just right really can get it running also. High weights are important and lots of protein ! Also, if you can slim ur stomach that helps the booty stick out more

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    Default Re: Building a butt in the gym

    A combination of riding my bike for a mile daily, and walking up and down four flights of stairs while carrying heavy loads about 20 times a day has totally transformed my previously flat, pathetic excuse for an ass into the perfect sexy little bubble butt.

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    Default Re: Building a butt in the gym

    There's no way to build a butt without building your legs too...but I don't see why other people are against thick thighs. I think thick athletic legs with a big ass are so sexy! It is definitely doable to build a big butt but it takes time and dedication. If you want to see if it's possible look up Katy Hearn on instagram (I started following her when she only had a few thousand followers and now she has 1.1 million!). She literally went from skinny fat with no ass to curvy with a big ass but she has been working out and eating right for years now. She's a little too muscular for my taste but she's great motivation and has a lot of good workout ideas.

    The huge ass with chicken legs looks so stupid and obvious you've had surgery done. Like look at Lira Galore she might've had surgery done but her thighs match her ass and I think she looks so good compared to the girls with huge fake asses and skinny thighs.

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    Default Re: Building a butt in the gym

    22lligm said basically everything I came here to say. Another good instagram to check out is allystone... girl has built herself a massive booty, but she's got thick thighs too. Looks amazing.

    Like everyone else has said, the big things to remember are proper diet and dedication. Pay really good attention to your form, too. If you are too excited to start lifting heavy and squat a high # with poor form, you're gonna seriously hurt yourself. Push yourself always, but don't jump the gun and go too quickly.

    Something I like to do on leg days (when I was in the gym... lol... holidays...) was eat a lot more carbs than I typically would. Good carbs, as much as possible, but some naughty treat carbs too also be sure to get plenty of rest!! And drink your water!!

    Along the lines of how long it took me (or 22lligm, or anyone else) to achieve results, that's not important, because OUR bodies aren't YOUR body. Our results could be drastically different from what yours will be. No two journeys look the same.

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    Default Re: Building a butt in the gym

    why would anyone want an ass without the thighs attached that is like wanting toast without butter...

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    Veteran Member jadey23's Avatar
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    Default Re: Building a butt in the gym

    I used to have a tiny little booty and built it up after about a year. I get compliments allllll the time. Same advice that everyone's giving -- HEAVY deadlifts, squats, pelvic bridges, lunges. I start my workout with heavy weights then end with cardio. For squats, start out with a weight that you're comfortable with, but gets pretty challenging after about the 10th rep. Then try 3 more sets of 10. For most women the 40 lb bar is a good start. As you progress, be sure to ADD MORE WEIGHT. So after about a 2-3 months (this is assuming you're working out 3x a week), you can manage the same set w a 50 lb bar for example. Don't jump the gun, do what you can handle but definitely get to the point where ur last reps are almost to failure but you're still in control (meaning you can't come all the way up, not that your legs give out and you drop the whole bar). Eat your carbs before you get in there, try not to focus on high reps, and just focus on pushing yourself to lift heavier at 4 sets of 10.

    There's a ton of workouts that can be done and modified, but those are my go-to's.
    Be sure not to neglect your core or lower back either as they're essential to activating your glutes and perfecting your form -- Supermans, sets on the Roman chair, goblet squats, leg lifts are good

    My favorite instagram account I follow is @lyzabethlopez -- she's naturally pretty stacked, but her vids are great and they target all the areas needed to build a curvy figure.

    And yes of course get your protein in. Have a protein shake within a half hour after ur workout, bc that's when ur muscles need it the most
    Unsophisticated in the finest sense of the word.

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    Veteran Member SexxiLexxi's Avatar
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    Default Re: Building a butt in the gym

    I'm really glad that this thread was created! I have been wanting advice on how to grow a butt as I'm about to start a loosing weight journey and might as well include that into it. I want to loose about 50 to 70lbs and if I can accomplish that AND have a nice ass at the same time - I would show it off ALLLLLLLLL the time hahaha. Mainly to my hubby...he likes nice asses hehe.

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    God/dess Vyanka's Avatar
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    Default Re: Building a butt in the gym

    Stairs. My ex bodybuilder bf did lots of stairs.

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    Default Re: Building a butt in the gym

    The key here is that it requires serious dedication and lifestyle changes if you don't naturally have those curves already. So let's say you put in six months of work and do manage to build up a bit of a butt (hehe)...you have to maintain that. Some people are willing to do the work and are happy with the lifestyle changes and results. But that'd be way too much maintenance for me. Not worth it.

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    Veteran Member SexxiLexxi's Avatar
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    Default Re: Building a butt in the gym

    My only struggle is eating veggies....I really don't like them BUT I'm going to do my fucking BEST to get over that bullshit.

    Quote Originally Posted by charlie61 View Post
    The key here is that it requires serious dedication and lifestyle changes if you don't naturally have those curves already. So let's say you put in six months of work and do manage to build up a bit of a butt (hehe)...you have to maintain that. Some people are willing to do the work and are happy with the lifestyle changes and results. But that'd be way too much maintenance for me. Not worth it.

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    Default Re: Building a butt in the gym

    Also, taking maca root and liquid (sub-lingual) B-12 WHILE working out will help.
    XoXo Gia
    Danielle Fishell (the Dish): "If the Super-Star thing doesn't work out, Gia makes a great stripper name"

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    Default Re: Building a butt in the gym

    Quote Originally Posted by SexxiLexxi View Post
    My only struggle is eating veggies....I really don't like them BUT I'm going to do my fucking BEST to get over that bullshit.
    I'm not a big fan of veggies either but I've found ways to get more into my diet. I got a Nutri Bullet and I make green smoothies with whatever fruit and veggies I have. I stuff as much spinach and kale as I can into that thing lol and adding fruit makes it taste good (pineapple orange & apple are really good). I also made a habit of sautéing spinach with whatever I make for dinner. You can mix it in with pasta or diced chicken and it's actually pretty good. You can sneak in some veggies in omelets for breakfast too.. like bell peppers & broccoli & more spinach (I eat a lot of spinach lol).

    So yeah if you don't love fresh veggies like me just find ways to sneak them into meals with other foods and it'll be easier to get them in your diet.

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    Featured Member luvnrockets's Avatar
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    Default Re: Building a butt in the gym

    If you're looking for a specific program, I highly recommend Strong Curves, or anything by its author, Bret Contreras (aka "the glute guy"). It focuses on building your glutes while trying to not build up your quads too much in the process. Overall, great lifting program for beginners, and easy to modify for intermediate. He offers an intermediate/advanced program as well. Buy the book; I heard the PDF is annoying to navigate.
    "Do you do tech support in exclusive?"

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    Veteran Member JettaNyx's Avatar
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    Default Re: Building a butt in the gym

    There are a lot of instructional videos on youtube for butt building, with or without weights. Some target just the bum, others both legs and butt.

    Just do a search and find one you like.

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    Veteran Member red.velvet's Avatar
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    Default Re: Building a butt in the gym

    Is there a way to do it without lifting? My arms look too toned when I lift

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    Featured Member luvnrockets's Avatar
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    Default Re: Building a butt in the gym

    Quote Originally Posted by red.velvet View Post
    Is there a way to do it without lifting? My arms look too toned when I lift
    Building a butt means building muscle, which means lifting weight with your glutes. You can try to just do exercises that don't require full body movements but focus mostly on the lower body or specifically the glutes, such as hip thrusts, certain kinds of squats, lunges, and glute accessory exercises. Bret Contreras has an alternative program in Strong Curves that doesn't focus on upper body and only on building the butt/lower body, but he says that your diet needs to really be spot on for it to work (it's not as intense; you need fewer calories but still stay high on protein).

    But yeah, want big butt? Gotta activate those glutes. Bodyweight is great too though, but loading is always better once you have the movements down.
    "Do you do tech support in exclusive?"

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    Veteran Member red.velvet's Avatar
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    Default Re: Building a butt in the gym

    Quote Originally Posted by luvnrockets View Post
    Building a butt means building muscle, which means lifting weight with your glutes. You can try to just do exercises that don't require full body movements but focus mostly on the lower body or specifically the glutes, such as hip thrusts, certain kinds of squats, lunges, and glute accessory exercises. Bret Contreras has an alternative program in Strong Curves that doesn't focus on upper body and only on building the butt/lower body, but he says that your diet needs to really be spot on for it to work (it's not as intense; you need fewer calories but still stay high on protein).

    But yeah, want big butt? Gotta activate those glutes. Bodyweight is great too though, but loading is always better once you have the movements down.
    I know, but I already do a lot of those, like squats. So most things I can do aside from what I do already requires arms. And my arms are very tiny, so they get muscle definition very easily and it looks gross IMO. I just scheduled a consultation for surgical intervention . I may try programs too like the one you mentioned, but I don't think it will do what I'm aiming to accomplish

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    Default Re: Building a butt in the gym

    If you want zero definition in your arms and a fuck ton of definition in your glutes, then yeah, it's gonna be difficult to do. Honestly it's probably not that great for your body to have such imbalances in muscle anyway.
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  34. #25
    Veteran Member red.velvet's Avatar
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    Default Re: Building a butt in the gym

    Quote Originally Posted by luvnrockets View Post
    If you want zero definition in your arms and a fuck ton of definition in your glutes, then yeah, it's gonna be difficult to do. Honestly it's probably not that great for your body to have such imbalances in muscle anyway.
    I mostly just want a moderately larger ass and no arm definition. My arms and legs are really thin naturally, which I actually like since I'm tall, but both (especially arms) get muscle definition very easily because of it. I have decided to go the surgery route for my ass though now

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