'You'll need load, intensity, volume, frequency and, most of all, the knowledge of how to contract, program and the right cues when moving in the gym.' 'The glutes are a muscle just like any other, they must be trained in isolation and compounds for best growth,' Smith says. You should be doing glute focused exercises that work all parts of the muscle, Smith recommends, but barbell hip thrusts are 'king.' More: Need some motivation to hit the gym? Follow these Instagram fitness trainers to get moving It's important to have correct form so that you can get the most out of your workouts. Squats are good, but there are so many other exercises that can help as well. .ĭotson recommends doing dead lifts, glute bridges and donkey kick backs, but he also warns against performing these workouts improperly. You can't just eat your way to a bigger butt unless your genetics are set up that way – and even then you'll probably want to hit the gym to tone up the booty. 'The quality of someone's diet from veggies, sleep, sunlight exposure and other factors are also huge.' Exercises to grow your glutes 'When looking at muscle growth, the key drivers would be adequate calories and protein,' Smith says. Getting enough calories to sustain your muscle growth is also important, says personal trainer James Smith. 'You also want to drink your protein shake 30 minutes post workout - it makes a huge difference when you consume your protein,' Sims says. 'Eating before the gym is important as well because your workout will burn the food off, and then your post workout meal is strictly going to your booty versus trying to feed your whole body.' She suggests keeping a well-balanced diet, filled with healthy fats like salmon, pistachios, peanut butter and greens like cabbage and brussels sprouts. Personal trainer Cashawn Sims says her favorite carb for glute growth is a sweet potato. More: How to push past those pesky weight loss plateaus to lose the pounds 'For someone wanting to increase the size of their glutes, they must increase their carb intake so they can create mass.' 'The carbs, that’s the important thing,' says personal trainer Austin Dotson. Whoever said carbs were bad for you obviously never thought about how essential they are for booty growth. With the help of fitness experts' tips, here's how you can get a bodacious butt without dropping thousands (or risking your life) on cosmetic surgery. More people opting for cosmetic surgeries to enhance their derriere, and Brazilian butt lifts have increased in popularity despite their high mortality rate.īut if you want a behind like Jennifer Lopez or a booty like Beyoncé, you don't have to go under the knife to achieve that look. Summer is around the corner so you have just enough time to build a butt.

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