How Long Does It Take For Your Butt To Grow?🍑

The size of the buttocks is a matter of personal preference. Some people may stick to flat and toned forms, some prefer bigger forms as more appealing. Sometimes genetics matters and a big toned butt is given by nature; however, the majority needs to plan the whole process and work the butt off at the gym. How long does it take for glutes to grow? What are the best ways to grow your glutes? Let’s dig deeper and discover all the things you need to know to make a ‘brazilian’ like butt.

How Long Does It Take For Your Butt To Grow?

The buttocks, or butt, gluteus maximus, is the largest and most powerful muscle in our body. Butt muscles help move your hips and thighs, and keep your torso straight. By working on your rear end, you strengthen lower back muscles and prevent back pains. [1]

Women naturally have a bigger lower body, due to levels of hormones and evolution (an indicator of the ability to reproduce).

Building the butt muscles requires time and persistence. If you follow a healthy dietary regimen (with enough proteins, healthy carbs, and fats) and regularly follow the workout schedule, you will start seeing the changes after 3-5 weeks – the glutes will have become toned up. However, muscle growth takes about 2 months. As well as that, you need to make a nutrition-workout approach to your habit and lifestyle, otherwise, the changes will quickly fade.

Your results are directly linked to the intensity of exercising and its frequency.

Factors That Contribute To A Well-Toned Butt

Lifestyle is the decisive factor, which influences your well-being, weight, body complexion, and form of butt in particular. Due to a sedentary lifestyle, the butt becomes saggy or flat, and neither variant is appealing. In fact, strong gluteal muscles help you develop better posture, increase mobility and enhance athletic performance.

Well-toned butt is about strong muscles. Muscles get strong when they are always in use. The more you move and ‘fidget’ the more chances you have for a toned up butt. Apart from daily routine movements, you’d better arrange weekly gym visits, or just make a workout schedule for homey practice.

How To Get A Perfect Butt?

Before planning the lifestyle to grow a perfect butt, think carefully about what the ‘perfect’ butt means. Just toned up, or significantly bigger in size? The circumference of the butt is heavily influenced by culture and fashion tendencies. You need to define what is comfortable for you and make changes to your dietary and activity regimens.

It’s also to mention the types of “big butt”. You may either want a toned one – high and toned, or a big one – muscle growth, hypertrophy.

Toned and lifted butt is reached with a high number of repetitions, and body-weight leg lifts. To build muscles – lift with heavier weights and lower the number of reps with progressive overload.

Compound Glute Exercises

Some may think that squatting will be enough for growing the butt; however, its influence is too limited, as it’s an isolated exercise. So as to work the glutes and influence the whole body, it’s better to perform compound exercises. Because of intensity, they burn more calories and engage in more muscle groups, benefiting the whole body. [2]

The most important thing about exercises is their consistency You may switch between the different variations, to break the routine and fuel up your motivation.

Move 1: Squat

Squats are classics. They work all glutes muscles and can trigger hypertrophy (or muscle size growth).

When it comes to how long does it take to grow glutes by doing squats, there’s no magic number; the results of workouts are highly-individual. Start practicing at least 2-3 times a week, with 3 sets of 15-20 repetitions.

How to do it correctly?

1. Place your feet hip-width apart and toes slightly turned out to the side.
2. Bend your knees as if you’re sitting in a chair.
3. Lift back up to standing and engage the glutes at the top position.
4. Continue this movement for one minute.
5. Start doing the squats intensely for 20 seconds.
6. After the intensive part, hold each squat position for 20 seconds.
7. Repeat this sequence up to 3 times.

Tips for proper form:

• Look ahead and keep your chest lifted and spine straight.
• Keep your feet flat.
• Increase the difficulty by holding weights.

Move 2: Deadlift

Back in the day, this exercise was called “dead weight lift’ which is shortened to deadlift. The weight is immovable and the person lifts the weight to waist height in a single move.

The weight to use depends on your fitness level. It’s best to start with light weights and master the form, and only after it, add the kilos.

How to do it correctly?

1. Stand with your feet shoulder-width apart and the barbell is almost touching the toes.
2. Slightly sink back into your hips while keeping a straight back. Bend forward and grip the barbell. Keep one palm face up and the other face down, or both hands facing down in an overhand grip.
3. When gripping the bar, press your feet flat into the floor and sink your hips back.
4. Keep a flat back and push your hips forward into a standing position.
5. Return to the starting position by keeping your back straight, pushing your hips back, bending your knees, and squatting down until the bar is on the floor.
6. Aim for 1–6 reps per set, depending on the amount of weight.

Move 3: Bulgarian Split Squat

The Bulgarian Split Squat is a more challenging variant of a squat where one leg is elevated on a surface and the other performs a squat, and thus, receives most of the load. This exercise targets the quadricep muscles, glutes, and hamstrings like no other leg exercise. More to that, it works your abdominal muscles and spinal erectors.

Depending on the feet position, and the weight you use the split squat will target slightly different muscles:

1. Standing close to the elevated surface will work your quads; standing further away will engage hip flexors more heavily.
2. Holding weights above your chest will increase the strain on your core muscles.

How to do it correctly?

1. Step with your rear foot back onto an elevated surface; place the top of your foot on top of the bench. Your front foot should be about two feet in front of your bench.
2. Keeping your core engaged and your torso upright, descend until your back knee touches/comes close to the ground. 80% of the weight should be kept over the front foot; 20% weight on the back foot.
3. Make sure the descent is controlled and takes 1-2 seconds to reach the bottom of the exercise.
4. To stand back up, drive through the heel on your front foot and come back to a standing position. Make sure your torso is straight and you keep a neutral spine throughout the exercise.
5. Change legs after a handful of reps and repeat.

Move 4: Hip Thrust

How to get a bigger butt? Try adding hip thrusts to the workout routine. Glutes are large muscles that can move a significant amount of weight. Barbell hip thrusts allow to build strength and muscle mass, making glutes isolated and loaded.

How to do it correctly?

1. Sit on the floor with a bench behind you. Bend your knees so your feet are on the ground and hold a barbell resting below the hips.
2. Lean back so that the shoulders are on the bench and place the bar above your hips.
3. Drive your hips up lifting the bar.
4. In the top position, your knees are bent at 90° and your shoulders are near the top of the bench.
5. Pause at the top, squeeze your glutes, and lower the hips slowly.

At first, master the proper form without the weights to avoid injuries. Make sure that you engage the glutes, not the lower back or thighs.

Move 5: Glute Bridge

The glute bridges work perfectly for getting a bigger butt, however, it’s weight-free compared to the hip thrust. It’s also a good replacement for a hip thrust in case you don’t have the equipment nearby.

How to do it correctly?

1. Lie on your back with arms by your sides, your knees bent and your feet planted on the ground.
2. Squeeze your glutes, press through your heels, and bring your hips up to form a straight line from your knees to your shoulders.
3. Hold for a second at the top of the move, then lower slowly.

Move 6: Walking Lunge

How long does it take to lift your bum? Ages, if you don’t include walking lunges into the workout routine. When done properly you will feel how your buttock muscles start working.

How to do it correctly?

1. Stand with your feet hip-width apart.
2. Take a long step forward with the left foot and lower your body toward the floor.
3. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
4. Push off your right foot so the right knee lifts and you land with your right foot in front, same bent knee position.
5. Push off the left foot, lift the left knee, and land with the left foot in front, same body position.
6. Continue to “walk” forward as far as you can and turn around to walk back.

Move 7: Step-Up

A step-up is among the basic exercises to grow your glutes at the gym, at home, or even outside. Apart from targeting butt muscles, it increases your heart rate, so you can do it as part of your warm-up.

The only equipment needed is a firm box, bench, or chair. The beginners should step on something low and work the way to something higher.

How to do it correctly?

1. Place your left foot onto the step, box, or bench. Press through your left heel as you step onto the bench, bringing your right foot to meet your left so you are standing on the bench.

• Return to the starting position by stepping down with the left foot, then the right so both feet are on the floor.
• Complete 15 – 20 steps with each foot taking a leading role.

Sets, Reps, and Weight

How long does it take to get a toned butt? What exercises for your glutes are the most effective and efficient? How many repetitions will make you closer to your goal? These questions probably flood your head as you want to plan all the details and every new inch of the glutes.

However, this is a pretty misleading approach. It puts you into psychological tension and leads to frustration and disappointment, and consequently, loss of motivation.

If you want to make your bum bigger, you need to make a workout schedule and consistently follow it. When you perform all the exercises mentioned above, don’t work for intensity and repetitions, it’s a straightforward way to futile and harmful training (especially with squats and deadlifts ). Instead, be persistent and moderate. Make all the moves smoothly, to feel how the muscles get tensed and loaded. Although the compound exercises focus on making a big butt, they also engage all the major muscle groups in strength training.

Once the technique is mastered you can move on to more intensive training with heavier weights. No one can set a specific weight or number of reps for you until all the factors like weight, age, fitness level, etc. are taken into account.

For a toned butt, do more reps (about 15-25) at a lighter weight. For a bigger butt, aim for 8 to 12 reps, using a challenging weight – light enough to keep your form, heavy enough to feel challenged by the last rep of each set.

If your goal is building muscle, reduce the number of reps you do to 6 -10 reps with a heavier weight. It will help to increase strength so that your butt looks firm and toned.

Foods That Can Make Your Butt Grow

Apart from workouts that help you build your glutes, you also need to consider the nutritional plan. Having a bigger butt doesn’t imply eating everything for growing the tissue. Your daily menu must be balanced, with proteins, healthy carbs, and fats. [3]

Balanced protein intake is important as it takes part in muscles repair and grow. It’s recommended to consume 1 gram of protein per 1 kilo of your weight.

Carbs and fats also influence the results, as they give you energy and reduce post-workout inflammation.

The best products to choose from:

• salmon – the source of protein and healthy fats
• flaxseed, pumpkin seeds – a treasure trove of omega-fatty acids, magnesium, phosphorus
• eggs – the source of protein, riboflavin, vitamin B12, and selenium.
• legumes – the source of complex carbs and proteins
• dairy products – protein and calcium mainly
• tuna – healthy fats
• sweet potato,
• protein shakes, etc.

These foods are unlikely to make the glutes grow without the workouts. As the glute exercises will be less beneficial without proper nutrition. To maximize the outcome, your diet should be combined with resistance training.

Ways To Make Your Butt Appear Bigger

There is also another way to make your butt bigger, at least visually. The following tips are essential for the choice of clothes:

1. Highlight your waist – emphasizing your waist, you get closer to the hourglass figure looks, showing pumpy glutes. The smaller your waist looks, the rounder your butt will look.
2. Go for layered skirts, they will add some volume to the lower part.
3. Stretch cotton clothes will lift your buttocks. Compare your look in jeans and simple classic trousers.
4. Avoid vertical patterns, they straighten you; however horizontal stripes and patterns emphasize the curves.
5. Get rid of flimsy fabrics – they hang off your butt, making it look saggy.

Final Thought

How long it takes to grow your glutes?

Approximately it takes a month for the first changes. However, it’s important to consider what butt workouts you do, how often you exercise, what’s your intensity, etc.

If you want to build muscle in your buttocks, your workouts must include weights and a lower number of reps. If your main goals are connected with toning and lifting the butt, then you focus on a higher number of reps without weights. You can perform the exercises in the gym, or at home, depending on the workout you choose. Your workouts must be consistent and continuous, don’t look for excuses to skip the days.

Another way to make you stronger and make fat stores smaller is to eat healthy food. You need to increase your protein intake, and balance the intake of carbs and fats. When these approaches are paired, you will see the difference in your appearance no sooner than 4 – 5 weeks.

Good luck on you way to changes 😉

FAQs

Sources:

1. The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients

2. 12 Best Compound Glute Exercises For Muscle Size & Strength

3. Foods to eat to get a bigger butt.