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Exercises and Nutrition for a Bigger, Firmer Bubble Butt

David is a writer and an avid fitness enthusiast who gained a muscular physique through resistance training.

What exercises should you do to get a bubble butt?

What exercises should you do to get a bubble butt?

So, You Want a Bigger, Firmer Butt?

How do I get a bigger butt?

This page will help you obtain a rounder butt through the simple strategies of exercise and nutrition. In today's society, we often witness celebrities (or other people) going through massive procedures to get butt implants and bigger breasts and alter their face and their bodies in other ways. While some people's situations may require surgery (if someone was in major accident etc.), this usually is not necessary. The person ends up paying a lot of money for surgery simply because they were self-conscious and not confident with themselves and their body.

This is rather unfortunate, because some people who choose surgery often ignore exercise and nutrition altogether. Having a better understanding of general exercise and nutrition can help you improve both your body and mind.

The Good News

For those of you searching how to maximize your behind, the good news is that the muscles of the butt are the largest in the entire human body! Yes, you heard correctly: your derriere is the biggest muscle in your body! The scientific term is the "gluteus maximus," although people (particularly fitness buffs) refer to it as the "glutes" for short.

The gluteus maximus is responsible for keeping the trunk of the body erect. The glutes also help assist us when we sit down or get up off of chairs or other seated positions. They are activated when doing exercises like squats and lunges.

So what does this all mean? It means that exercising with proper nutrition can help you shape your butt! Yes, genetics are a factor, but it is important to realize that they are not the only variable at work. You cannot control genetics; however, you can control what you eat and how you exercise to a large extent.

Squats in the supermarket.

Squats in the supermarket.

Exercises For a Bigger Butt (Glutes)

Body Weight Squats

Squats are the best exercise for the glute muscles. Body weight squats also work the quadriceps and hamstring leg muscles. These are perfect for beginners or people who need to learn proper form before trying to do weighted squats.

The good thing about body weight squats is that they can be done nearly anywhere (no gym needed). You can do them at home if you wish. The only downside is that they may not stimulate enough muscle growth if you get too good at them (weight will need to be added to make more progress). If you find these too easy, then you can hold a dumbbell in your hands to add resistance.

Barbell Squats

Barbell squats are an excellent way to build up the lower body, particularly the quads, hamstrings, and glutes. They are one of the primary exercises in general fitness, bodybuilding, and powerlifting. For female readers of this article, understand that YOU WILL NOT get big and bulky performing weighted exercises like squats! This is a myth and general misconception! What you will get is a larger and more sculpted butt. The only way a female will get bulky like a man is if she takes anabolic steroids and lifts heavy weights. Females do not have enough testosterone to get as big as a man naturally.

Although barbell squats are great, you will need a squat rack to do them. You can either use one at a gym or buy one if you have room at home. Keep in mind, however, if you plan on buying a squat rack for your home, you will also need weight plates and an Olympic barbell.

Barbell Squat

Barbell Squat

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Important Tips for Performing Squats

  1. Bending at the hips is important when performing barbell squats (or bodyweight squats). It can be potentially dangerous for the knees protrude far over the toes. The pressure of a squat should be on your heels and not on your toes. Bending at the knees can cause you to lose form and potentially hurt your knees.
  2. Breath in before squatting down and breath out when squatting back up. Squatting can be a very challenging and taxing exercise on the body. Take deeper breaths when squats are heavy to avoid becoming fatigued. If you feel the need, take several breaths at the top of a squat for extra energy.
  3. Keep your head position forward when squatting. This is especially important when doing barbell squats. Looking down will cause your spine to be out of alignment, which makes the exercise dangerous when using weight.
  4. Keep shoulders back and chest out to keep your spine in the proper alignment.
  5. Squat to parallel or lower! Many people, especially men with big egos, try to use too much weight but do not squat low enough. If you do not go low enough, you will not work the glutes, quad, and hamstring muscles properly. Note, however, that squatting below parallel may be difficult for people with poor flexibility. Work on hip flexibility and ankle flexibility before trying to squat below parallel (especially with weighted squats).
  6. For better balance, keep your toes pointed out slightly.
  7. If you want to work the butt more (which is the theme of this article), take a wider stance with your feet farther away from each other. A closer stance places more emphasis on the quad muscles.

Dumbbell Squats

The Comprehensive List of Exercises for a Bubble Butt!

  • Body Weight Squats
  • Dumbbell Squats
  • Barbell Squats
  • Lunges
  • Hack Squats
  • Smith Machine Squats

Other notable exercises that are good for developing a rounder butt are hack squats and lunges. Hack squats can be a good alternative for barbell squats or can be used as an addition. Hack squat machines are safer and are relatively easy to use. Lunges are also good for developing a rounder butt. Lunges target the leg muscles as well. You can add resistance to lunges by either holding dumbbells in both hands or putting a barbell on your back.

Hack squats are easier to learn than barbell squats. However, it is important to understand that they do not work the stabilizing muscles as much. Hack squats do not require much balance at all. Women may prefer hack squats because they are "less intimidating" than barbell squats. But if a person learns how to do barbell squats correctly (and does not have injuries), barbell squats are often considered superior for overall muscle development and gaining strength. However, one should not discredit hack squats as they can develop the butt and leg muscles quite well.

Lastly, Smith machine squats are another alternative to barbell squats.

Smith machine squats.

Smith machine squats.

Learning Proper Form

While a person can hire a personal trainer to learn how to squat, there are numerous videos on the internet that demonstrate the squat. Watching videos can give you a better understanding of the exercise. Body weight squats are simplest and safest to learn. Try them before attempting heavy weight squats. And remember, slowly build up the amount of weight you can do over time! You are not going to get a big, firm butt overnight! It will take patience, persistence, hard training, and consistency.

Video taping yourself squatting (or performing other exercises) can help you assess how you can improve your form.


Although training is important, nutrition is just as important. Eating too little will not allow you to build muscle. On the other hand, eating too much will result in fat gain to the point where your butt loses shape.

Fruits and vegetables are good sources of food, not only because they are lower in calories, but also because you can eat more of them and be satisfied. Fruits and vegetables have vitamins in them as well. If you are not getting enough vitamins, you can potentially get sick! And getting sick means you will not be able to work out!

The meat and the dairy groups are necessary because of protein. Protein helps you build, repair and maintain muscle. One must be careful not to overindulge in these food groups, however. Although milk, steak, and chicken can have healthy benefits like high protein, some of them are also high in fat. For example, it may be healthier to drink 1% or 2% milk because it has less fat, but still has the protein you need. Fat should not be ignored completely, however, as it keeps testosterone levels higher, and certain amounts of fat are essential to the body. 15-30% of calories should come from fat.

These were just a few nutritional tips. If you are currently overweight, then the focus should be to lose fat first then focus on sculpting muscle. However, it is possible to lose fat and build muscle at the same time if you are new to training.

Eat plenty of fruits and vegetables.

Eat plenty of fruits and vegetables.

In Conclusion

We can control how we eat and whether or not we exercise.Genetics will contribute to things like metabolism and the overall shape of our bodies. Some people have high metabolisms and can eat much more. Others have lower metabolisms and cannot eat as much. Fortunately, exercise can increase metabolism for those who have low metabolisms.

Just remember that you can gain muscle in your butt through exercise and lose fat by eating properly. After training for a while, you may notice that your butt looks firmer and more lifted. This occurs because the muscles help tighten up that area. And, of course, losing excess fat (if you have it) sculpts the butt as well.

I may be wrong, but many people viewing this article are probably females. While a woman cannot change the size of her breasts (with the exception of gaining fat, surgery or being pregnant), she can change the size and shape of her butt to a great extent.

I hope this article helped those who want to get a bigger, rounder booty! Yes, I said booty! I tend not to use that word often!

Good luck in your training and nutrition!

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


TTGReviews on June 09, 2017:

Is there a way to do this without having to bend your knees? I have terrible knees.

Marika on April 03, 2017:

No hip thrust? Are you kidding me?

Kelly A Burnett from United States on February 16, 2015:

Hi David,

Somehow you have driven traffic to my hub so I have taken the imitative as a small token of my appreciation to pin this hub out on Pinterest. Watch the traffic triple! Enjoy!

Liam Hallam from Nottingham UK on January 16, 2015:

Interesting not seeing front squats, thrusters, wall balls and jump squats on this list. I always work on the basis that you can really get a good overall workout as part of a glutes session although in reality size takes years to add and many exercisers are looking for quick fixes it seems.

The weird thing seems that it's the men in the gym that should be squatting more often. Where I train it seems that legs are of minimal priority compared to chest and even the more muscled guys aren't particularly strong or welln developed in their lower body which means a skinny- no assed cyclist like me can show them up easily.

For anyone at home wanting to add bulk I would always recommend jump squats as a progression from bodyweight squats- They challenge your muscles further. Goblet squats with a kettlebell or rucksack gradually adding more tins to it over time is another great training aid

JoyLevine from 3rd Rock from the Sun on December 25, 2014:

Interesting article. It really does work too. (Squats) Unfortunately, after so many years of long distance running, I have to be more careful now, very precise with the amount of weight I use and how I squat. My knees have just started to tend to, ever so slightly, crunch as I go down [cringe]. I have found that if I use a slightly wider stance, it helps. I have had to forego lunges completely. Fortunately, squats aren't the ONLY thing that shapes and tones. :)

Ritz Jain from India on December 23, 2014:

Good one, will try some to get good shape butt.

Kelly A Burnett from United States on December 09, 2014:


Oh, so very true! We can shape the buttocks! And those muscles can help change our metabolism. Excellent article and you even brought in nutrition - brilliant! Voted up!

Adam Robertson from Florida on October 12, 2014:

I must say that the main picture caught my attention!

ThoughtsWriter from America on September 13, 2014:

Haha, there are some easier, quicker ways to get a bigger butt. Notice I didn't say "firm"...

David Patrick (author) from United States, PA on September 10, 2014:

Well, HubPages articles are not ranking as high in Google Searches. Although an article may be pretty good, if it does not rank well on Google, then no one will find it.

Also, I think some accounts are getting penalized by Google. Pretty sure my other account did a couple of years ago.

Plus HubPages does not have strict standards. Strict standards are both a positive and negative. I started writing for a very strict website where editors will not accept work unless it is free of errors. Since editors check articles, there is a higher chance that quality work is being submitted to the site, therefore, the website gains a better reputation. Additionally, you can usually make more money on some writing sites because you can sell articles for higher prices because of the strict standards -- of course sometimes standards are annoying to follow. I get rejected for very basic stuff, but then I revise article and get accepted.

HubPages still has potential in my opinion, though. I have had articles get thousands of views on another account back in 2011-2012. But other hubs barely got 5 views a day.

Perhaps one day HP will reign king again. Well, maybe not king, but better than it is now. :)

Kenneth Avery from Hamilton, Alabama on August 31, 2014:


You are welcome. By exposure now, as opposed to the past, what is your opinion as to why HP is NOT getting the exposure they deserve?

David Patrick (author) from United States, PA on August 30, 2014:

@ kenneth avery

Haha, thanks! I may not be writing as much on HubPages, though, as I am writing for some other websites. I love HubPages platform, but articles are not getting as much exposure like they used to. Maybe one day HubPages will make reign again...

Kenneth Avery from Hamilton, Alabama on August 29, 2014:


This is an excellent piece of writing. Honestly, I can easily describe it as amazing.

I loved every word. Graphics were superb. This hub was helpful, informative and I found it very interesting.

Voted up and all the choices because you deserve it.

You have such a gift for writing. Keep writing no matter what.


Kenneth Avery, Hamilton, Alabama

Carrie Lee Night from Northeast United States on July 22, 2014:

Interesting hub :). Thanks for sharing.

David Patrick (author) from United States, PA on July 08, 2014:


Appreciate the comment! Good luck to her.

Aivaras from Lithuania on July 08, 2014:

This looks really helpful. I will definitely show this article to my girlfriend !

Penninah Muthoni from Kenya on July 07, 2014:

Thanks Kain

David Patrick (author) from United States, PA on July 07, 2014:

@ Penny Warugus,

Thanks! It's not necessary to do all these exercises. Quality is more important than quantity for the most part. Do whatever works for your body best and your situation etc..

Penninah Muthoni from Kenya on July 07, 2014:

Good information Kain 360, i a going to try some of them although not all. Thumbs up.

Julian Daimler from Berlin on July 04, 2014:

every girl should read this

David Patrick (author) from United States, PA on June 30, 2014:

Yes, genetics do hold some of the cards (so to speak) but not all of them.

Hezekiah from Japan on June 28, 2014:

Interesting article there. It may not be about genetics however genetics does play a very major role. Even some black women have flat butts, just gonna have to work harder if you are not born with it.

David Patrick (author) from United States, PA on June 27, 2014:

Yes, I hear a lot about Kim Kardashian in the news and they often mention her big butt etc.. .

I personally am neutral about Kim. People seem to either love her or hate her. As for the irony you mention, I believe most things happen (for good or bad) because of ironic reasons.

Kristen from Nassau on June 27, 2014:

I find this extremely ironic. For eons, Black women were persecuted & ridiculed for our full derriere and our dark skin. Now, a big booty and burning your skin to a crisp are "in" as long as your'e not Black.

Jennifer Lopez & Kim Kardashian made heavy butts trendy...the shape of your body should not be a trend. Be happy with your own color and your own stature and you'll be a happier human being.

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