Blog Fitness Workouts Butt Workouts How Long Does It Take For Your Butt To Grow? Facts And Nothing But Facts

How Long Does It Take For Your Butt To Grow? Facts And Nothing But Facts

One of the most coveted body parts for today’s TikTok generation is definitely a round, shapely butt. Having a round butt makes your everyday outfits look better and also gives you a more defined shape. With many of us vying for that bubble bottom, the question arises: how long does it take for your butt to grow? 

What Makes up the Butt Muscles? 

Before we proceed to the specifics, it’s important to understand a little bit of the science behind the butt. The butt is formed from the glute muscles, namely: 

  • The gluteus maximus
  • The gluteus medius
  • The gluteus minimus

The gluteus maximus is the most superficial and largest of the three muscles and makes up the bulk of the shape and form of the buttock and hip area. (3

Not only do these muscles help you walk, sit, run, and jump, they’re also known for giving you a curvaceous appearance. As with other body parts, glutes vary in their shape and tone for different people. And if your glutes aren’t as big as you’d like, there are ways to help boost the size of these muscles.

When we’re looking to grow our butts, we need to target these glute muscles to see results. With a dedicated butt exercise plan, the right kind of nutrition, and consistency, increasing the size of your butt can be achieved. Let’s take a closer look at how long it takes to grow your butt and the steps that are involved in the process. 

What Makes Your Bum Grow Faster?

The most recommended way of making your bum grow faster is through exercise. However, before undertaking targeting workouts, let’s understand what we’re doing and why it needs to be done. 

  1. The gluteal muscles, affectionately known as your butt muscles, reside beneath a layer of subcutaneous fat. 
  2. This layer varies in thickness, contingent upon your overall body fat percentage. 
  3. Therefore, the visibility of your glutes hinges on burning excess fat through exercise and reducing calorie intake. 
  4. By doing so, your body can utilize stored fat for energy. (6)

Several factors influence the duration required for butt growth:

  • Your genetic predispositions
  • Consistency and intensity in exercise
  • Dietary habits
  • Quality of sleep
See also
Effective Upper Butt Workout: Make a Peachy Booty at Home 

If you’re intrigued about how long it takes to make your butt grow, here are a few strategies you can include in your daily life (12): 

  1. Consistent Strength Training: The core of a bigger butt workout includes exercises that target the gluteal muscles, such as squats, lunges, hip thrusts, and deadlifts. Routines such as wall Pilates for butt growth are also a possibility. 
  2. Progressive Overload: To make your butt grow faster, it’s recommended to gradually increase the resistance or intensity of your workouts to challenge the muscles and stimulate growth.
  3. Incorporating Variety: Make sure you target different areas of the glutes and prevent plateaus. 
  4. Balanced Diet: Consuming a diet that is rich in protein is imperative to support muscle repair and growth. Ensuring an adequate calorie intake will also provide energy for workouts and muscle growth.
  5. Prioritizing Recovery: While working out is important, it’s equally important to rest and allow the muscles to repair and grow effectively.
  6. A Good Sleep Schedule: Incorporating sufficient sleep into your routine plays a vital role in muscle recovery and growth hormone release.
  7. Hydration: Staying hydrated is one of the most crucial steps that support overall health and muscle function.

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How to Get a Perfect Butt

The aim of a perfect butt can be achieved by performing exercises that engage the muscles in your rear. Effective exercises for sculpting the glutes include:

  – Hip thrusts

  – Step-ups onto plyometric boxes

  – Lunges

  – Squats

  – Bridges

  – Kicks

  – Deadlifts

As you strengthen this area through consistent workouts, you can incorporate weights into these exercises for better, faster results (11). 

The benefits of growing your glutes, particularly as a female, are many. Not only does it help you maintain your strength, it also helps in the following ways: 

  • Preventing injuries
  • Improving athletic performance
  • Maintaining body alignment
  • Enhancing balance
  • Less likely to have high cholesterol levels 
  • It can lead to a lower probability of developing type-2 Diabetes (2)
See also
13 Squat Alternatives For When You Want To Switch Things Up

how long does it take for your butt to grow  

Some of the types of butt exercises to look at include the following: 

Cardio And Strength-Training

To burn fat and build your glutes, regularly engage in moderate and high-intensity cardio and a strength-training routine that involves progressive overload (10). Although both high-volume steady cardio (e.g. running for 45 minutes on a treadmill) and high-intensity interval training (alternating between intense and recovery periods, e.g. running sprints on a treadmill) are effective for fat-burning, the benefits of the latter may be evident in a shorter time. (4)

Resistance Training

In addition to cardio, you can further increase your butt size by increasing your resting metabolism and creating lean muscle more comprehensively. Train all the major muscle groups, i.e. shoulders, arms, chest, abs, and legs, twice a week, and have an extra leg day to focus on your glutes. Resistance-based routines such as using a band for exercises are also another way of targeting your glutes more efficiently. (1)

Start without weights, or use lighter ones before going all in. Aim to perform 2-3 sets, 12-15 reps of each workout using a weight that’s heavy enough to challenge the last rep of each set, but light enough to prevent injury. You can then progressively increase the load of the weight and include more complex workouts while reducing repetitions.

Compound Glute Workouts

If you’re looking to increase your butt size, you should train the glutes in isolation and compounds for the best growth. Compound workouts are more effective and efficient than isolation ones as they activate multiple muscle groups at a time, but both show results. These activities are more intense and burn more calories. (5) Exercises that may make your bum bigger, firmer, and rounder include:

  • Regular squats, sumo squats, Bulgarian split squats
  • Deadlifts, sumo deadlifts
  • Hip thrusts
  • Step-ups
  • Lunges
  • Glute bridges
  • Donkey kickbacks

Read more: Wall Pilates for Butt: A Quick Guide for Beginners

How to Perform Butt-Toning Exercises

If you’re looking for a bubble butt workout 101 that’ll change your fitness game, you should consider the following glute-focused exercise plan: 


Start your glute workout with around 5-10 minutes of light cardio (e.g. jogging, cycling, or brisk walking)

See also
Half Squat Vs. Full Squat – What Should You Include In Your Workout Routine?

This is followed by dynamic stretches that target the lower body, such as leg swings, hip circles, and walking lunges. 

Specific butt-enhancing exercises (7, 1)

  1. Barbell Hip Thrusts
  • 3 sets of 10-12 reps
  • Use a bench or elevated surface for support
  • Focus on squeezing your glutes at the top of the movement
  1. Dumbbell Walking Lunges
  • 3 sets of 12-15 reps per leg
  • Hold a dumbbell in each hand for added resistance
  • Step forward into a lunge position and bend your left knee until it’s parallel to the floor to assume the forward lunge position. Hold the position briefly. 
  • Transition by stepping forward with your right leg and repeating the lunge, alternating legs as you walk.
  1. Bulgarian Split Squats
  • 3 sets of 10-12 reps per leg
  • Stand facing away from a bench or elevated surface and place the top of one foot on it.
  • Lower into a squat position by bending your front knee, keeping your back knee almost touching the ground.
  • Press through your front heel to return to the starting position, engaging your glutes and quads.
  • Focus on controlled movements and proper form.
  1. Romanian Deadlifts
  • 3 sets of 10-12 reps
  • Hold a barbell or dumbbell in front of your thighs with an overhand grip
  • Hinge at the hips while keeping your back straight, lowering the weight toward the ground until you feel a stretch in your hamstrings, before returning to the starting position by squeezing your glutes.

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  1. Glute Bridges with Resistance Band
  • 3 sets of 15-20 reps
  • Place a resistance band just above your knees
  • Lie on your back with your knees bent and feet flat on the ground, then lift your hips toward the ceiling while pressing your knees outward against the resistance band
  1. Single-Leg Glute Bridges
  • 3 sets of 12-15 reps per leg
  • Lie on your back with your knees bent and feet flat on the ground
  • Lift one leg off the ground and extend it straight in front of you, then lift your hips toward the ceiling while you keep your other foot planted on the ground
  1. Fire Hydrants
  • 3 sets of 12-15 reps per leg
  • Start on your hands and knees in a tabletop position
  • Lift one knee out to the side while keeping your hips and shoulders square, then return to the starting position. Do this rotationally for both sides. 
  1. Jumping Squats
  • 3 sets of 10-12 reps
  • Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  • Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  • Jump upward from the squat position, extending your legs fully, and reaching your arms overhead. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.
  1. Standing Cable Kickbacks
  • 3 sets of 12-15 reps per leg
  • Attach an ankle strap to a low cable machine and secure it around one ankle
  • Stand facing the machine with your feet hip-width apart, then kick your strapped leg backward while keeping your knee straight, focusing on contracting your glutes, before returning to the starting position and repeating on the other side
  1. Clamshell 
  • 3 sets of 12-15 reps per side
  • Lie on your left side with your legs stacked, your head resting on your left arm, and your right hand on your hip.
  • Bend your hips and knees to a 90-degree angle, ensuring your feet are aligned with your butt.
  • Engage the core, lift the right knee as high as possible while keeping your feet together, hold briefly, then lower slowly. 
See also
Half Squat Vs. Full Squat – What Should You Include In Your Workout Routine?

how long does it take for your butt to grow  

Cool-down session 

After these intense exercises, it’s important to get 5-10 minutes of static stretching in. This means focusing on the lower body, including stretches for the glutes, hamstrings, and quadriceps to prevent injury. 

Things to remember for glute-focused exercise routines: 

  • Perform this workout routine 2-3 times per week, with at least one day of rest between sessions.
  • Adjust the weight and repetitions based on your fitness level and goals.
  • Focus on proper form and technique to maximize the effectiveness of each exercise.
  • Stay hydrated throughout your workout and listen to your body’s signals. If you experience any pain or discomfort, stop the exercise immediately and consult a fitness professional.
See also
Different Types of Butts and How to Identify Yours

A more comprehensive workout manual was devised by the International Journal of Physical Therapy. It divides exercises on the basis of MVIC i.e. maximum voluntary isometric contraction (8). 

Level of activation of the gluteus maximus Types of exercises
Low level of activation (0_20%MVIC) Prone bridge/plank Lunge with backward trunk lean Bridging on a Swiss ball
Moderate-level activation (21–40% MVIC) Side-lying hip abduction Lunge with forward trunk lean Bridging on a stable surface Clam with 30° hip flexion Lunge neutral trunk position Clam with 60° hip flexion Unilateral bridge
High-level activation (41–60% MVIC) Sideways lunge Lateral step-up Transverse lunge Quadruped with contralateral arm/leg lift Unilateral mini-squat Retro step-up Wall squat Single-limb squat Single-limb deadlift
Very high-level activation (>60% MVIC) Forward step-up (74% ± 43% MVIC)

How to Eat to Make Your Buttocks Bigger

In addition to working out, some foods contribute to getting a bigger butt as what you consume plays a key role in your body’s fat distribution, muscle growth, and strength, as well as the impact they have on reducing exercise-induced inflammation and enhancing recovery (7). 

Below are some of the foods that can help make your butt grow faster:

  • Consuming protein helps build muscle (7). For example, a breakfast that consists of porridge with fresh fruit and semi-skimmed milk is approximately 11g of protein. 1 large egg contains approximately 6g of protein, while some branded Greek yogurts have 7.7 grams of protein per 100g container. Other foods that are rich in protein include salmon, tuna, fish, chicken breast, cottage cheese, lentils, pulses, green vegetables, wild rice, tofu, quinoa, bean sprouts, pumpkin and flax seeds, and potatoes.
  • Take healthy fats, for example, avocado and nut butter, and enough calories to sustain muscle growth.

Following a healthy, balanced weight loss diet can help increase your butt size and also help maintain your form in the long term. Eat before your workout so you can burn the food off, and after your workout, eat a meal that will go to your booty. 

Read more: Different Types of Butts and How to Identify Yours

how long does it take for your butt to grow  


  • How can you get a bigger butt without exercise?

Building a bigger butt without exercise is challenging as muscle growth primarily relies on physical activity. However, dietary adjustments can support overall muscle development and help in the process of growing your butt size. Consuming a diet that is rich in protein and healthy fats may promote muscle growth, including in the gluteal region.

  • How long does it take to get your bum bigger with squats?

The timeframe to notice significant changes in butt size from squats varies depending on factors such as genetics, intensity, consistency, and diet. However, noticeable improvements typically occur within 4 to 8 weeks of consistent squatting, assuming proper form and progressive overload are maintained. Engaging in an effective upper-butt workout can further enhance results by targeting specific areas of the glutes for balanced growth.

  • How much can your glutes grow in 3 months?

The rate at which gluteal muscles grow in three months depends on individual factors such as genetics, exercise intensity, frequency, and nutrition. On average, beginners may experience noticeable growth in muscle size with proper training and nutrition. Advanced lifters may experience slower growth rates due to diminishing returns. (9)

  • Is twice a week enough to grow your glutes?

Training the glutes twice a week can stimulate muscle growth, especially for beginners. However, optimal growth may require higher amounts of volume and load depending on individual factors such as recovery ability and exercise intensity. Incorporating a variety of exercises and ensuring progressive overload is the key to maximizing muscle growth.

The Bottom Line

How long it takes for your butt to grow depends on the kind of targeted workout you follow and the consistent efforts you’re ready to put in. While some surgical and invasive methods promise quick outcomes, they may not be the most practical, sustainable, and responsible process to go for, particularly for a long-term solution. 

Therefore, it’s important to consistently eat healthy foods that will help your butt grow, do appropriate glute-focused workouts to tone your buttocks, and implement the hacks that will make your rear end look nice and big. Always seek expert opinion before you try any butt-enhancing procedure. 


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 6 Effective Resistance Band Exercises to Work Your Butt (2019,
  2. 15 Reasons It’s Better to Have a Big Butt (2015,
  3. Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle (2023, 
  4. Cardio or Weightlifting: Which Is Better for Weight Loss? (2024,
  5. Compound vs isolation: What’s the difference, and which is better? (2023,
  6. Deep Subcutaneous Gluteal Fat Compartments (2023, 
  7. Exercises and Strategies for a Bigger, Firmer Butt (2023,
  8. Gluteus Maximus (
  9. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises (2020, 
  10. How Long Does It Take to Get a Bigger Butt? (2023, 
  11. The Best Exercises for Sculpting Your Glutes (2023,
  12. Why Your Butt Stays the Same No Matter How Many Glute Workouts You Do (2021, 
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