The Ultimate Guide for the Ultimate Booty

The most asked question I get from women is “how do I get my butt bigger?” And after seeing some progress pictures of mine and my clients and not being able to simply blame genetics, you’ll soon realize you’re just as capable of growing a big booty. Follow this complete guide to make some booty gains similar to my progress pictured below. The guide includes everything from training to nutrition.

NPC bikini competitor bodybuilding progress pictures

Watch the one year booty transformation here.

THE TRAINING There are three main muscles that make up your butt (glutes): gluteus maximus, gluteus minimus, and gluteus medius. All three should and will be used if you follow the three training days in the guide. You will also use complimentary muscle groups to perform some of these exercises, such as your hamstrings, quads, and lower back.   If you want to grow your glutes, it would be efficient to train them 2-3 times per week, making sure that you’re allowing time for them to repair in-between those training days. If you’re just starting out, you may need more rest between training days if your muscle soreness prevents you from completing an exercise with full range of motion.   Try out these three days of exercises specifically for your glutes. If you want a full training program, sign up for the coaching program. workout to grow your glutes workouts to grow your glutes

workouts to grow your glutes

As with any muscle group, you want to give your glutes one to two days of rest before beginning to train them again. The time that your glutes are rebuilding / growing is when you’re resting or sleeping so rest is an extremely important part of getting a bigger booty!    

THE NUTRITION What you feed your body is just as important as how you train your muscles. All of the nutrients that you provide yourself are what aids in growth. You are literally feeding your muscles and they require certain nutrients to grow after your training. There are two macro nutrients that will be important in getting your glutes to grow: protein and carbs. Protein is the nutrient which will help to repair your glutes after the gym when you’re resting. You don’t need much protein to get this job done, but you do need to be sure you’re getting at least 10% of your daily calories from protein. Carbohydrates are the other important nutrient for your training. When you eat carbs, they will either go to your fat stores or they will be stored in your muscles for energy when you need to use them again. After a day of booty building, the carbs you eat after will go to your butt (as muscle, not fat) and that’s a good thing in this case!   If you plan on following a carb cycling program, its best to schedule your glutes & leg days in sync with your high carb days for extra energy. Legs are the biggest muscles in your body and require the most energy to perform the exercises. In most of these training days you won’t use your glutes alone; you’ll also use hamstrings, quads, and other complimentary muscles.   A couple hours before going to the gym, be sure to get a pre workout meal in. This should contain complex carbs (which take a couple of hours to digest). A good example for a pre workout meal would be protein oats. 20-30 minutes before heading to the gym it’s a good idea to get some simple sugars/carbs in for immediate energy or you can also take a pre workout drink. A good example of a simple carb meal would be a fruit smoothie!   After the gym is when you’re going to want to pay attention to protein intake. Research says that protein is more likely to go towards repairing muscles if you get it in before a 2-3 hour window. The most common post workout meals are protein shakes within 40 minutes of working out. An hour or two after the shake, have a meal that includes a quality protein and carb source. An example of this could be tofu for protein with some veggies and a sweet potato for your carbs.   Follow this guide to set up a general nutrition plan to aid you in your training and goals.  

Push yourself hard on leg days in the gym and maintain a diet that fulfills your body’s needs. In doing this, you’ll begin to grow your booty. Remember that growing muscle can be difficult and although it DOES grow overnight, the changes are going to be small. Training requires hard work, proper nutrition, proper training techniques, and patience. If you feel you’re doing something wrong or need more guidance in your training, contact me and we’ll go through a consultation to figure out what we need to do to make the difference.



Lexes O'Hara

Lexes O'Hara is a personal trainer and nutrition coach. Her work philosophy is to teach her clients to, "train, eat, and live like a bad ass." Certifications include NASM CPT and FNS.