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

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 ranges 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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