How To Grow Your Butt

Holla gym girls and gym crushes.. What’s the worst for you: a flat chest or flat butt? Let’s guess: both? hahaa but hey, lucky for you both can be reshaped.

For the chest, you need some money and surgery, but for the butt, well, you just need to work your ass a little.

Now, I’m not a doctor, so I can’t talk about the first option, but I was in the gym a lot of ears, and only by looking at the girls there and what they were doing (like a creep) I’m able to tell you some of their secrets.

Be aware that this a very important and don’t share this ultra-secret info!

1st hip trusts: let’s begin with a very strong butty chick that was doing hip trusts with more than my deadlift, so yeah, that’s the main one – hip trusts with the barbell. If you don’t know the movement, well, you can watch a video or I can tell you in private, wink wink:)

2nd squats: there was another girl with legs bigger than mine, this one was doing squats with almost 2 plates, so yea: squats its also good for you but, if you master the movement to target more glutes than quads, or at least to make the effort even.

3rd Deadlifts: you already know what it is and how to do it, I suppose, if not here it is: you have a barbell with some weights in front of you, all you have to do is pick it up and stay straight, that’s it. It can target all muscles in the body, especially the glutes and spinal erectors. If you start the movement with the torso at 45% it’s perfect, if you lean more upfront you will work your back more, if you lean back, like more straight when you begin the movement, you will use your glutes more.

Other Variations of These 3 Exercises

All exercises have variations, so if you are bored of these 3 main ones, here are other alternatives:

• Bulgarian split squats – You know this but you don’t want to use it, let’s face it, you’re scared! I don’t blame you, I’m scared too, and also skip it, but as a man, I don’t really need a big round butt, or I do?
• Glute Bridges (The Multitasker): Another fantastic option. Lie on your back with knees bent and feet flat on the floor. This time, lift your hips off the ground, forming a bridge with your body. Squeeze your glutes at the top and then lower back down with control. For added spice, try glute bridges with a resistance band wrapped around your thighs just above the knees.
• Donkey Kicks with Leg Pulses (The Firestarter): This sounds so stupid, but hey, it works! On all fours, with hands shoulder-width apart and knees hip-width apart, lift one leg straight back until your heel points towards the ceiling. Now, instead of just holding it there, do small pulses with your heel, really squeezing your glute with each pulse. Feeling the fire? Good. Repeat on the other side.
• Cable Pull-throughs (The Sculptor): So every time I want to use the cables for the chest, there is always a hot chick doing these back kicks, idk if for attention or if they work, but hey, not my business. Here’s how you can do it too: Attach a cable to a low pulley and grab the handle with both hands. Keeping your core engaged and back straight, hinge at the hips and pull the cable towards you, squeezing your glutes as you bring the handle to your stomach. This exercise is fantastic for sculpting and defining the upper glutes.
• Glute-Ham Raises (The Advanced Warrior): Alright, this one’s not for beginners. but I’ve added it here for the haters, so they won’t say I’ve missed something. If you want to learn how to do it properly, do yourself a favor and ask a girl from your gym, she’ll be more than happy to show you.

Building Your Upper Butt Workout Routine

Nonsense, you don’t need a fix routine, because if you’ve searched for this article, you don’t compete for Miss Olympia. You just need to move your ass to the gym, and in the gym, that’s it! But if you’re curious, here you go:

Frequency and Sets/Reps:

Aim to target your upper glutes 2-3 times per week for optimal growth. For each exercise, shoot for 3-4 sets of 8-12 repetitions. This rep range is a sweet spot for building muscle while still maintaining good form. Or do as many as you can, for the beginning I recommend 20 reps or more with light weight baby!

Warm-up and Cool-down:

You’re already hot girl, you don’t need to warm up anymore!

Sample Upper Butt Workout Routine:

• Warm-up: 5 minutes of light cardio (jumping jacks, jogging)
• Barbell Hip Thrusts: 3 sets of 8-12 reps
• Cable Pull-throughs: 3 sets of 10-15 reps
• Glute Bridge with Resistance Band: 3 sets of 12-15 reps
• Donkey Kicks with Leg Pulses: 3 sets of 15-20 reps per leg
• Cool-down: Static stretches for glutes and hamstrings (hold each stretch for 30 seconds)

Remember: This is just a sample, adjust it based on your fitness level and goals. As you get stronger, feel free to increase the weight, sets, or reps to keep challenging your muscles.

Tips and Considerations

Bla bla bla, just go to the gym! Any exercise you do is good, even if is not done 100% correctly, you’re at least there and more than 50% of the hard work is done! If you don’t do something correctly, don’t worry, there’s always that guy/girl that loves to correct others, any gym has it! Idk how, but you’ll notice him from the start, is not a pro trainer but its better than one, and it even has some notebook and a pen to write down any progress and so on.

That’s it, good luck! Send pics with your nice round butt here! No joke, I need original content/images for this, and since I’m not a woman, well, I kinda need some of yall to step up. Thanks in advance, cheers!