How to Get a Bigger Buttocks with Exercise at Home & Gym

Following a Science proven method is the best way on How to Get a Bigger Buttocks with Exercise at Home & even Gym.

If you’re a lady working out with weights at the GYM, it is much easier to grow your buttocks than it is if you were at home where you have little or no resource to fully achieve your maximum buttocks growth

In this article, I will cover the science-based approach on How to get a bigger buttocks with exercise at home. This tips and exercises selection will also apply to you if you decide to go to the GYM.

You can also apply the principle here at the gym if you like to train at the gym. And the steps here are all what you need to when working your buttocks for size and muscle growth.

So let fist start by understanding the human muscle anatomy.

There are 3 main muscles groups in the human body, which are the cardiac muscle (which are for your heart), the Smooth muscle (located in various internal organs like the digestive tract, uterus, blood vessels, and arteries) and then there are the skeletal muscles which are the physical muscle to help your body move and look the way does now.

In this post will focus totally on the skeletal muscles of the booty which you can truly target to trigger growth with at home or gym exercise.

The Skeletal muscles are all the specialized tissues that are attached to bones which allows the body for movement. They are the physical muscle you can see on a person’s body.

Talking of the skeletal muscle, let’s take look at the skeletal muscle of the buttocks, but before that; here are the highlight or sub-topics we will cover in this article to make this post more digestible.

Feel free to skip to the part you are more interested in.

  • Knowing your Buttocks Muscle
  • How many glute muscles are there?
  • How The Butt Muscle Grows? (Physiology Of Muscle Growth)
  • How to Activate Glutes (3 Mechanisms That Brings About Booty Muscles to Grow)
  • How Do Hormones Affect Booty Muscles Grow?
  • Glute Activation Exercises for Bigger Booty (How to Activate Glutes)
  • How Long Does It Take to Build Glute Muscle?

Knowing your Buttocks Muscle

How many glute muscles are there?

There are 3 must common skeletal muscle of the glute or butt and they are:

  • Gluteus maximus
  • Gluteus medius
  • And gluteus minimus.

The Gluteus Maximus

This is the largest and the strongest muscle of the human body both female and male. When trained properly this muscle is the one that gives your butt that firm and lifted look. Gluteus Maximus supports the movement of your hip and thigh as well as gives you balance when walking and running.

The Gluteus Medius

The gluteus medius muscle is a fan shaped muscle that is partially covered with Gluteus Maximus. Gluteus Medius muscle plays an important role in pelvic stabilization while walking. This muscle are the ones that gives your booty the side rounder and fuller look.

The glute medius muscle is also responsible for preventing your pelvis from tilting in your standing leg while moving your other leg forward.

Glute medius is a lot harder to target than it is to target Gluteus Maximus and that is because it is a smaller muscle.

Like I said this muscle is the muscle that helps create that round-shaped form of booty and the importance of training them is often overlooked not until recently when trend with rounder looking butt began.

The Gluteus Minimus

The Gluetus Minimus is located directly beneath the Gluteus Medius, both of these muscles work together to support the rotational function of your hip. Look at it as a ball that rotates right around the bone and gives support to Gluteus Medius to perform the rotating motion and helps keep the muscle in place.

This muscle significantly affects the development and shape of your Gluteus Medius.  

Skeletal muscle is composed of thread-like myofibrils and sarcomeres that form a muscle fiber and are the basic units of contraction.

Everyone of  these glute muscles contract when they receive signals from motor neurons, which are triggered from a part of the cell called the sarcoplasmic reticulum.

Motor neurons tell your muscles to contract and the better you become at having those signals tell your muscles to contract, the stronger the glute muscle will get.

And they are, the more bigger butt muscle you can grow.

So growing your huge buttock at home or at the GYM come as result of how well you are able contract your buttocks muscle when performing a set of butt specific exercises to take the worked muscle to failure.

so let’s take look at how the muscle grows and this help guide your mind.

How The Butt Muscle Grows? (Physiology Of Muscle Growth)

After you finish your booty workout, your glutes repair and replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils.

These repaired myofibrils (butt muscles) increase in thickness and number to create muscle hypertrophy (muscle growth).

So the booty muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown (Protein synthesis means protein production).

This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest.

So how do you actually add muscle to your booty muscle cells?

 Well to muscle to the booty muscle cells, satellite cells come in and act like stem cells for your butt muscles.

When activated, they help to add more nuclei to the muscle cells and therefore contribute directly to the growth of myofibrils (muscle cells). 

Activating these satellite cells may be the difference between what allows those ladies with good “genetic” to grow massive glute muscles and the others hard glute gainers.

A recent study on muscle growth triggers, showed that those who were “extreme responders” to muscle growth, with an incredible 58% myofiber hypertrophy from an exercise, had 23% activation of their satellite cells.

While the modest responders, who had a 28% growth, had 19% activation of their satellite cells.

What is interesting to note, though, is that some people known as “non-responders” in the study had 0% growth and had a concurrent 0% activation of their satellite cells.

Therefore, it seems the more you can activate these satellite glute cells, the more you’ll be able to grow.

So then the question comes, how do you activate these satellite glute cells to increase butt muscle growth?

How to Activate Glutes (3 Mechanisms That Brings About Booty Muscles to Grow)

Underlying all progression of natural muscle growth is the ability to continually put more stress on the muscles.

This stress is a major component involved in the growth of a muscle and disrupts homeostasis within your body. The stress and subsequent disruption in homeostasis causes 3 main mechanisms that spur muscle growth.

Here are the 3 main mechanisms that spike muscle growth.

#1. Muscle Tension

In order to create muscle growth on your booty, you have to apply a load of stress greater than what your glute muscles had previously adapted to. How do you do this? The main way achieve this is to lift progressively heavier weights.

This additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth factors that include motor activation and satellite cell activation.

Muscular tension also most dramatically effects the connection of the motor units with the muscle cells.

This why it is much easier to gain massive butt quickly is if you go to the Gym that at home.

But if workout at home you can still make do with heavy object you have at home or buy so workout equipment.

Two other factors help to explain why some people can be stronger, but not as big as other people.

#2. Muscle Damage

If you’ve ever felt sore after a workout, you have experienced the localized muscle damage from working out. 

This local muscle damage causes a release of inflammatory molecules and immune system cells that activate satellite glute cells to jump into action.

This doesn’t mean that you have to feel sore in order for this to happen, but instead, the damage from the workout has to be present in your muscle cells.

Typically, soreness is decreased over time by other mechanisms when you consistent training program.

#3. Metabolic Stress

If you’ve ever felt the burn of an exercise or had the “pump” in the gym, then you’ve felt the effects of metabolic stress. Scientists used to question bodybuilders when they said the “pump” caused their muscles to become larger.

 After more investigation, it seems as though they were onto something.

Metabolic stress causes cell swelling around the muscle, which helps to contribute to muscle growth without necessarily increasing the size of the muscle cells. 

This is from the addition of muscle glycogen, which helps to swell the muscle along with connective tissue growth.

This type of growth is known as sarcoplasmic hypertrophy and is one of the ways that people can get the appearance of larger muscles without increases in strength.

So now that you know the three main mechanisms of muscle growth, the next question is: how do hormones affect booty muscle growth?

How Do Hormones Affect Booty Muscles Grow?

Hormones are another component largely responsible for muscle growth and repair because of their role in regulating satellite cell activity.

Insulin Growth Factor (IGF)-1, in particular Mecho-Growth Factor (MGF) and testosterone are the two most vital mechanisms that promote muscle growth.

Testosterone is the main hormone that most people think about when working out with weights, and there seems to be some validity to the thought that testosterone increases protein synthesis, inhibits protein breakdown, activates satellite cells, and stimulates other anabolic hormones which lead better booty muscle growth.

Though most testosterone is bound in the body and therefore not available to use (up to 98%), strength training seems to help not only release more testosterone, but also make the receptors of your muscle cells more sensitive to your free testosterone.

Testosterone can also stimulate growth hormone responses by increasing the presence of neurotransmitters at the damaged fiber site, which can help to activate tissue growth.

The IGF controls the amount of muscle mass growth by enhancing protein synthesis, facilitating glucose uptake, repartitioning the uptake of amino acids (the building blocks of protein) into skeletal muscles and once again, activates satellite cells to increase muscle growth.

5 Glute Activation Exercises for Bigger Booty (How to Activate Glutes)

These are some of the best glute activation exercises for bigger butt. Alongside these 3 exercise selection you have combine them with 3 to 5 compound exercises to really make a difference on the butt size.

Watch this video for some compound move to choose from, but here are few example.

With that, you have to perform these glute activation moves before or after performing your major compound glute exercise.

5 most recommended Glute Activation Exercises are:

  • #1. Swiss Ball Wall Squat

How to do Swiss ball wall squat?

This is basically done by you placing the ball against a wall and stand with your back against it, holding it in place.

Place your feet shoulder width and turn your toes out about 15 degrees. Squat down as low as you can, rolling the ball down the wall as you descend.

  • #2. Donkey Kick

 This move will wake up your entire core, activating your glutes and warming up your abs and shoulders.

To do the donkey kick,  start on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet.

Then keeping the knee bent close to 90 and the foot flexed, kick one leg back and drive the heel up toward the ceiling. Don’t let the low back arch and make sure you draw your belly button in toward your spine. Make sure that as you lift you are squeezing the glute of the leg you are raising.

The foot should drive straight up to the ceiling and the knee shouldn’t flare out. Do not let your elbows bend to get the leg higher. Hold at the top and squeeze the glute then lower and repeat. Make sure you are driving straight back and that the knee of the raised leg is bent to 90 and isn’t flaring in or out.

There is no need to weight down this move if you are using it in your warm up, although you can if you really want to use it to develop strength. To get the most out of this activation move, hold at the top for 2-5 seconds. Do not rush through the reps. 1

#3. Fire Hydrant 

The fire hydrant is a great way to wake up the glute medius, which is a critical muscle for maintaining balance and preventing knee and ankle injuries. Strengthening your glute medius will also improve your hip’s stability as well as help you run faster and change direction more quickly.

To do the fire hydrant, place your hands underneath your shoulders and your knees underneath your hips. Flex your feet and keep both your feet flexed even as you raise one leg.

Then raise one leg out to the side, keeping the knee bent to 90 degrees. Lift it as high as you can while keeping your arms straight. Try to not let the foot get higher than the knee or the knee get higher than the foot. Really squeeze the butt cheek as you lift.

Hold for a second or two at the top. Lower down and then repeat. Complete all reps on one side before switching.1


How to do banded glute bridges?

To start this, come down onto your back with your feet sits bone apart (narrow stance) and arms extended down at your side.

Exhale, activate the inner core, and press your heels into the ground as you slowly lift your hips off the ground.

In doing this, be careful not to flare your ribs. Keep them down rather than popping out. Also try to bring your hips up to the point where your knees, hips, and shoulder create one nice line.

  • #5. Side-Lying Clam

How to do side lying clam?

You’re to lie on your side on the floor and bend your knees 90 degrees level.

Keep your knees and feet arranged. Place one hand on your glutes and push through your heel as you rotate your hip open, raising your knee until it points to the ceiling. The movement should look like a clamshell opening.

For a full bigger butt workout routine please watch this video below.

So a lot of person tend to neglect this next part. Rest is another factor to buttocks muscle growth.

Why Your Booty Muscles Need Rest To Grow

If you do not provide your body with adequate rest or nutrition, you can actually reverse the anabolic process and put your body into a catabolic or destructive state.

The response of muscle protein metabolism to a resistance exercise bout lasts for 24-48 hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy.

Keep in mind that there is a certain limit on how much your muscles can actually grow dependent on age, and genetics and even gender.

For example, men have more testosterone than women, which allows them to build bigger and stronger muscles that women

That brings us to the next question how long does it take to build glute muscle?

For more Glute exercises and how to correctly perform the moves please watch the video below.

So Really, How Long Does It Take to Build Glute Muscle?

Building muscles is a slow process; it will take some real time to grow booty muscle.

For some ladies it might take 3 months, others 6 months and some even a year plus.

Your genetics and ability to apply the principles above to fullest is what will determine how long it will take you precisely to build your butt.

But wait, is there nothing I can do to facilitate the process?

Why Rapid Muscle Growth Is Unlikely possible.

Muscle hypertrophy takes time and is relatively slow for the majority of people.

People will generally not see visible growth for several weeks or months as most initial changes are due to the ability of your nervous system to activate your muscles.

In addition to that, different people have different genetics, which range from hormonal output, muscle fiber type and number, along with satellite cell activation, that can all limit muscle growth.

To ensure you’re doing your best to grow muscle, muscle protein synthesis must exceed muscle protein breakdown.

This requires that you take in an adequate source of protein (especially essential amino acids) and carbohydrates to help facilitate the cellular process of rebuilding broken down muscle tissue.

Visible muscle growth and evident physical changes in your body’s muscle structure can be highly motivational which is why understanding the science behind how muscles actually grow is important.


So for muscle breakdown and growth to occur you must force your booty muscles to adapt by creating stress that is higher than the former tension you have put your booty through.  

This   you can do by lifting heavier weights or using a heavy object you can find around you home.

After your butt workout is completed, the most important part begins when you get sufficient amount of rest to fuel to your booty muscles so they can regenerate and grow stronger and bigger.

If you want an easy follow along program to build bigger booty muscle, check out my 8 Weeks Hips and booty program I created specifically to help you achieve results very fast.

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