To grow your glutes, eat plenty of protein (chicken, fish, eggs, tofu, Greek yogurt) for muscle repair, complex carbs (sweet potatoes, oats, quinoa) for energy, healthy fats (avocado, nuts, salmon) for hormones, and fruits/veggies for nutrients, all while fueling resistance training for muscle growth, according to V3 Apparel, Vogue, and this article from The Peach Club.
To achieve optimal glute growth, it's crucial to incorporate a balanced diet rich in protein, healthy fats, and complex carbohydrates. Foods like chicken, salmon, quinoa, and avocados are excellent choices. These nutrient-dense options not only help build muscle but also support overall health.
15 Foods That Make Your Butt Bigger
These 3 exercises are Rachel's personal favourite glute-building exercises, and are the ones that have worked best in her training journey.
In fact, while you're eliminating processed food, it's time to eliminate junk all together. That means no: chips, crackers, candy, cakes or anything else that will deter your buttock-toning process.” Instead choose foods that will help build your butt muscle mass (high in protein and healthy fat!),” says Belgrave.
Your training may be leaving your glutes behind, too. Many people (runners and cyclists, especially) tend to be quad-dominant—meaning, their quadriceps (the muscles on the front of the thighs) are inclined to take over moves like squats or lunges, stopping the hamstrings and glutes from doing their fair share of work.
Step-ups are one of the best exercises you can do in terms of glute activation. The research shows that step-ups (inline) as well as crossover and lateral step-up variations have some of the highest glute activation scores among all exercises. Lateral step-ups have you step your leg out to the side.
These include squats, curtsy lunges, glute bridges, glute kickbacks and fire hydrants. To achieve a bigger butt naturally, combine these exercises with sufficient protein and maintain a consistent schedule.
Squats primarily target the gluteal muscles, so doing 100 squats a day can potentially lead to a bigger and more toned butt. However, the exact results will vary depending on factors like genetics, diet, and overall fitness level.
Fuel Your Glute Gains: One-Week Meal Plan for Maximum Muscle Growth
Shopping list for the glute diet
You cannot build muscles if you are on a starvation state and/or if you don't take enough protein in (muscles are made of protein, not carbs).
3️⃣ You're doing too much cardio. Cardio is amazing for health — but too much can slow muscle growth. If your goal is to grow your glutes. 🏋️ Prioritise strength training.
It doesn't, however, cover the fact that to grow glutes you need to be in a calorie surplus (eat more than you burn),' says Blonska. 'The glute diet displays food you should consume – which include protein, fats and carbs.
Weak glutes symptoms often include lower back pain, hip/knee pain, poor posture (like a swaying or dropping hip), balance issues, and difficulty with activities like climbing stairs, as other muscles overcompensate, leading to instability and strain in the hips, knees, and even feet. Common signs are knees caving in during squats, hamstrings cramping during bridges, and general weakness or fatigue during functional movements.
In fact, your buttocks can continue to change shape well into your twenties due to factors such as weight fluctuations or exercise habits. As you move through your late teens into your early twenties (roughly until age 25), your body undergoes further maturation.
The causes
Here are some common reasons: Too much sitting: Sitting all day long at work or at home can make your glute muscles weaker. Without ample movement, they become less firm, resulting in a less sculpted bottom. Getting older: As we age, our skin loses elasticity and our muscles weaken.
15 foods to eat if you want to improve your butt
“You need to lift heavy to see continual growth.”
The reason your glutes grow is because it is adapting to the stress that you're putting on your muscles. If you're not adding to the stress via progressive overload, you will not add muscle either.
The 8-8-8 glute method is a high-intensity technique for hip thrusts, involving 8 full reps, followed by 8 partial (pulse) reps, and finishing with an 8-second isometric hold at the top, creating intense muscle fatigue and pump for glute growth. While great for mind-muscle connection and targeting the top contraction, some experts suggest traditional sets might be better for progressive overload and strength gains, making the 8-8-8 method a good finisher or variation rather than a primary routine.
Avocados
Avocados are one of the healthiest and most nutrient-dense sources of fats, which can help you gain mass on your butt and reduce bad cholesterol levels in your body.
However, modest muscle growth requires about six to eight weeks of consistent work — and in six months to a year, you can maintain increased muscle and strength in your butt and thighs. But remember that how long it takes you to see results will also depend on your starting point and how hard you work.
Weak glutes are a common issue in the general population. The problem is that most people sit on their glutes all day! That sitting all day puts the hips and hip flexors are in a constant state of flexion, which makes the anterior muscles of the body tight and shortened.