(908) 858-2839 Zack@tonebodyfit.com
how to get a bigger butt

How To Get A Bigger Butt With Exercise

  • Does everything you try seem to work for a little bit, but then you stop seeing results?
  • Stop playing “monkey see, monkey do” on instagram and follow the advice in this Ebook.
  • Structure was exactly what Jess, one of my clients, was missing. Learn from her mistakes and learn how to get a bigger butt with exercise.

What Are The Best Exercises For A Bigger Butt?

The following exercise guides well help you learn how to do the best exercises for a bigger butt. I am adding new exercise guides as often as possible, so be sure to check back here every few months.

Make sure you download “How To Get A Bigger Butt With Exercise” and read that first, though. The information in my ebook will help you understand how to build your own butt workouts, and get faster results.

ExerciseDifficultyReading Length
Hip Thrusts & Glute BridgesBeginner - Intermediate15 Minutes
Bulgarian Split Squats & LungesBeginner - Intermediate10 Minutes

Here’s Jess’s Story And How We Fixed Her Mistakes

Jess came to me because she was wanted to get a bigger butt. She had tried multiple programs from people on instagram, but was frustrated because nothing was working. Jess felt like some parts of her body changed a little, but her target spots didn’t budge at all.

The best part of Jess’s progress was her Halloween costume. Jess and her boyfriend dressed up as Pitbull and Jennifer Lopez. Jess got a nice dress and some “butt pads” to exaggerate her costume and make it funny.

On Halloween when she went to put the butt pads in, she couldn’t get them under her dress!

From working with me and following a customized exercise program based on her fitness goals, Jess actually built herself a “JLo booty”!

Here’s a picture from when we first started working together, and one 4 months later on Halloween.

big booty

When we were working together, Jess’s main goal was to work on her butt. She still wanted to work on other parts of her body as well, so we just organized the exercises in her program by priority.

Jess needed structure. Here are the 2 biggest mistakes she was making. In the ebook, you’ll learn how to fix these mistakes.


Mistake #1: Jess Was Doing All Of The Wrong Exercises

The first problem Jess had was that she was doing the wrong exercises. The program she bought on instagram was a template that didn’t reflect what she wanted.

Since Jess’s goal was to build a bigger butt, It didn’t make sense that 75% of the exercises in that template were for something else.

After writing out Jess’s goals and prioritizing them, we chose the best exercises for her.

Following an exercise program that you like makes going to the gym a lot more fun. (We also cut out a lot of the cardio Jess was doing because she was doing too much).

You’ll learn the exercises we used to get Jess her “JLo Booty” when you download “How To Get A Bigger Butt With Exercise”.

Mistake #2: Jess Was Using The Same Weight And Reps Every Workout

Jess’s second major problem was that she wasn’t progressing any of her exercises.

Day after day she followed the same template, but she didn’t increase the weights she was using.

Jess was under the impression that higher reps would help her tone faster, and that lifting heavy wouldn’t give her the slim look she wanted. She didn’t want to get bulky.

This was wrong, though.

Progress is what makes muscle look more tone. If you’re constantly using the same resistance, you’re guaranteed to hit a plateau.

“How To Get A Bigger Butt With Exercise” will teach you how to fix this problem by tracking “total volume”.

About The Author

zack miller

My name is Zack Miller and I am a personal trainer and online fitness coach. I’ve been helping people lose body fat and tone their bodies since 2011. I’m also a licensed massage therapist, and certified nutritionist.

What started out as a hobby for me turned into a dream-job. Now, I make my living by helping people just like you look their very best and feel awesome.

I’ve done everything from one-on-one training and group exercise classes, to managing and mentoring other fitness trainers. I’ve worked in multiple gyms and worked as an in-home personal trainer, where I brought my services to my client’s homes. How cool is that?

Now, I work with people in my gym, and I work with people remotely through the internet.


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Bonus 1-Week Email Course:

Stretch Your Pants To Their Limit

bigger butt exercise

Unit 1: Success Stories & Motivation

Get a look at real success stories of other women just like you who got the booty they want. The best part is you can get the same results, too.

You’ll learn how to set proper goals for yourself, and never miss another workout again. Let’s get your motivation rolling with an email a day for the next week about how to develop your glutes.


exercises that work glutes

Unit 2: Education

In my bonus email course, you’ll learn a bunch of new exercises to help you make your hips wider. You’ll also learn how they all work together. The only thing you’ll need is a gym membership and a ride to the gym.

Instead of doing things randomly and hoping they’ll help you fill out your lower half, you’ll learn exercises that are guaranteed to work. You just have to do them.

bigger butt

Unit 3: Consistency

Lastly, I’ll teach you two tricks that get every one of my clients to the gym consistently. With this information, you’ll learn how to build habits that support glute development.

All you’ll need to do is learn this information and apply it when you go to the gym. Focus on what you want and create the structure to get there. If you follow the advice in this email course, you’ll get results. Period.


Common Questions Answered

Can You Get A Bigger Buttocks Naturally Without Exercise Or Working Out?
There are a plethora of butt enhancement creams, lotions, pills, powders and other dietary supplements on the market that will promise you results. The reality is that these products simply don’t work. Some of the more common ones are as follows:

  • Fish Oil and Vitamin E: While these supplements do have health benefits, they won’t be able to help you change how your backside looks. The thought process is that lotions and creams containing these ingredients will tighten the skin around your butt making it look bigger. Unfortunately it doesn’t work like this.
  • Maca Root: Maca has been said to help balance hormones that may be slowing down your progress building muscle. If you do have a hormonal issue, i’d recommend consulting your doctor before taking a supplement you read about on the internet.
  • Aguaje Pills and Powder: Aguaje is another “amazonian” product, that promises to balance hormones to help you build muscle. Just like maca, this isn’t likely to make any significant difference.

People who claimed to have results with these products, are also consistently exercising in the gym or at home.If you are going to take supplements to make your butt bigger, there are two that I would recommend.

  • Protein powder: Diets high in protein are shown to help you build muscle. You don’t NEED a protein powder to do this, but it certainly helps.
  • Creatine: Creatine is the most studied sport supplement on the planet. It will only help you, though, if you’re lifting heavy weights. Think of 5 repetitions or lower in each set. Each set should be challenging. Creatine will help make you stronger in this rep range, which will help you build muscle.

The reason is simple, muscle and fat are responsible for the shape of your butt. If you want to make it firmer, rounder and lifted, you’ll want to build muscle and lose some body fat. Using products that focus on skin elasticity will do nothing.

If you do have a hormonal/skin issue, that is something you’ll want to ask your doctor about. There are countless benefits to exercise, but exercise can’t fix everything.

Are There Foods Or Diets That Can Make Your Bum Bigger?

Diets high in protein and calories will help you make your bum bigger. But you need to be careful. If you’re eating TOO many calories, you can gain body fat at an excessive rate. Body fat unfortunately stores randomly. There is no way to target where you store it, or where you lose it.

With this in mind, I would recommend downloading “My Fitness Pal”, and using it to calculate how many calories you need to eat each day to stay at your current body weight. This is “maintenance”.

If you’re skinny and trying to gain wait, add 500 calories to your maintenance, and try eating that each day.

If you’re also trying to lose weight and build your butt, subtract 400 calories from your maintenance, and try eating that each day.

If you’re eating above maintenance, you will gain some body fat. If this is happening faster than you’d like, you can scale back to 300 above maintenance and try that.

There are some “superfoods” that promise to help make your butt bigger. However, like supplements, they’re not likely to make any significant difference. You’re better off focusing your money and efforts into a gym membership, and buying high protein foods.

Can Exercise Make Your Hips Wider Or Rounder?
The shape your glutes will take as they grow is primarily dependent on your genetic structure. Each muscle has a tendon that attaches into your bones. Attachment points and tendon length/width will vary from person to person.

While muscles can grow, the structure of tendons doesn’t change. With this in mind, how wide or round your hips are, is largely dependent on your existing foundation. As your body changes from exercise, though, your hips can appear wider.

As your glutes grow from working out, they will appear “lifted” which will make them look rounder and wider. From the front, though, your hips will look the same.

You can also work on making your waist thinner, and your back and shoulder muscles more toned. This will give your body an “hourglass” shape. The thinner your waist looks, the larger your glutes will look.

What’s The Best Workout Routine For A Bigger Booty?

The best workout routine is the one that matches your goals. If you’re trying to increase the size of your ass, make sure you download this ebook and read the exercise guides recommended at the top of this page. I will be consistently adding new glute exercise guides, so make sure you check back often.

As long as you apply the the principles outlined in this ebook, you can expect to be very happy with your results.

How Long Does It Take To Make Your Butt Grow?

There are guides across the internet promising results in a week or faster. This is simply unrealistic. The reality is that building muscle is a slow process. In a week, your body may start to feel different, but there really won’t be any visible changes. You may start to feel like your glutes have “woken up”, and they may feel “firmer”, but that’s likely due to muscle soreness.

For visual changes, your best bet is to set a goal of three months. Measure your hips, and then measure them again in three months. A good goal to set is an increase of 1 inch in three months. If you’re following the information outlined in this ebook, this is a very realistic goal.

Will Squats Really Make Your Butt Bigger?

Squats can be a great exercise to help you grow your “derriere”. Squats should not be used on their own, though. For the best results, combine them with other “butt exercises”. The table at the top of this page has exercises guides you can practice on your own at the gym.

Before you start trying exercises, though. Make sure you read the information in my free ebook. You’ll learn why structuring an exercise program isn’t just about choosing exercises. You’ll also want to make sure you’re progression your exercises, too.

Can I Get A Bigger Butt By Exercising At Home?

Yes, but you’ll get a bigger butt faster at the gym instead of at home. Unless you have access to free weights and machines in your house, you’re missing out.

For a low monthly cost (usually between 20-100 dollars per month), you can have access to dumbbells, barbells, benches, machines, etc. You’ll see much faster progress using weights instead of just using body weight exercises.

Resistance bands are a great tool you can use at home, but you can also use these in conjunction with weight. Increasing the amount of weight you use is the easiest way to apply progressive overload, which is a major factor that determines booty growth. I’ve explained more of this in my ebook.

If you’re serious about your fitness goals, get a gym membership.

wider hips

Download Your Free Copy Today

  • Learn the best exercise to help you get your hips to the next level.
  • Learn how we fixed Jess’s mistakes that were holding her back, and how you can overcome them, too.
  • BONUS: Get my free 1-week e-mail course when you download, “How To Get A Bigger Butt With Exercise”.

zack miller

Where Should I Send Your Ebook?

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-Zack Miller

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