How To Build A Butt In One Week

How to Make Your Butt Bigger in a Week

Can a woman make her butt bigger in just one week? You can make your butt bigger than it was last week, for sure, with the right style of workouts combined with the nutrition and lifestyle changes needed for fast recovery. This article will cover everything you’ll need to know in terms of lifting weights, nutrition and diet, and the other lifestyle factors to see the fastest butt muscle gains.

Overview Of Making Your Butt Bigger In One Week

Your glutes are the largest muscle in your body, and that’s good news because the potential for fast muscle growth in the butt is huge. You can train your muscles to become bigger by:

  • Lifting weights in a hypertrophy (size) styled workout meant for women that target the glutes.
  • Combining those workouts with a muscle-building diet and recovery lifestyle allows your butt muscles to grow quickly.

While you can get fast results in just a few workouts over one week, you won’t get close to the full potential of glute growth in just one week of training. But you can get noticeable results if you put the pedal to the metal.

To get remarkable butt growth, you will need to stay consistent and lift weights and eat well for a longer period of time. For example, here’s Aomi while she was following the Bony to Bombshell program. She gained 2″ of size around her butt in just 5 weeks of lifting.

Five Week 7.4 Pound Weight Gain Female Lifting Transformation Bombshell

But she kept up with lifting weights and eating well for a longer time, and after a few months of consistent effort, she added another inch, getting her hip measurements up to 3″ larger than she started with.

Butt Before And After Glutes Lifting Skinny Female

Understanding Glute Anatomy

Before we get into the butt-building workouts, it helps to understand the anatomy of the glutes so that you know why it’s important to do all the different exercises. There are three muscles we’ll be looking at.

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus

To get maximal butt growth, we’ll want to make sure we’re targeting all three muscles to make sure we don’t leave any gains on the table.

The Gluteus Maximus

The gluteus maximus is the largest muscle in the body, and so naturally, it’s the largest of the three glute muscles. Its main job is doing the hip extension. Hip extension is the motion of your leg extended back behind you. That means the maximus gets activated any time you straighten your leg and push off with it. Standing up, climbing stairs, coming up from the bottom of a squat, or doing isolation exercises like the Bird Dog. The gluteus maximus also gets worked with any posterior pelvic tilt motions, so think of glute bridges and hip thrusts.

The Gluteus Medius

The gluteus medius is underneath the maximus. While the medius helps with pelvic stability during walking, running, etc., its main job is to help with hip abduction. What this means is that it helps to move your leg away from the body. Isolation of this hip abduction movement would be the lying side leg raise.

The Gluteus Minimus

As you might expect, the minimus is the smallest of the three gluteal muscles. It is below the medius, and its main job is to help the medius do hip abduction (moving the leg away from the body) and also with hip external rotation. Hip external rotation is when you rotate the leg, like the clamshell or fire hydrant exercise.

The Best Exercises For Butt Growth

So, we’ve talked about the three glute muscles. And we lightly touched on their roles in how they help the hips and the legs to move. The four jobs of the glutes are:

  1. Hip extension. Moving your leg behind you, like standing up climbing stairs.
  2. Hip external rotation. Rotating your legs outwardly.
  3. Hip transverse abduction. Moving your leg away from the body to the side.
  4. Posterior pelvic tilt. Your tailbone comes down as your pelvis moves forward, like in a thrust motion.

To get the best and fasted butt growth, we’ll want a collection of exercises that will hit all of those motions.

Female Muscle Gain Transformation Glutes Hips

Motion: Hip Extension & Posterior Pelvic Tilt Exercises

Glute Bridge

Hip Thrust Variations (Barbell, Single-Leg, etc.)

Motion: Hip External Rotation Exercises


Fire Hydrants

Motion: Hip Transverse Abduction Exercises

Lying Side Leg Raise

Using A Loop Mini-Band On Other Glute Exercises

When you use a mini-band around your legs, you’re forcing them to push out against the band to the side. If you’ve seen women wrap a mini-band around their legs before doing something like the glute bridge or hip thrust, they are trying to target these side glute muscles at the exact same time that they’re doing the thrust motion for an efficient workout.

Butt Size (Hypertrophy) Workout

Putting Your First Butt Growth Workout Routine Together

The workout is very simple. It hits the full body but with an emphasis on the glutes, and we’ll go over the instructions in a moment. Here it is:

  1. Goblet squats: 2 sets of 10 repetitions.
  2. Dumbbell Romanian Deadlift: 2 sets of 10 repetitions.
  3. Raised push-ups: 2 sets of as many reps as you can do (AMRAP).
  4. Dumbbell row: 2 sets of 10 repetitions.
  5. Glute Bridge: 2 sets of 10 reps.
  6. Weighted Clamshells. 2 sets of 10 reps per side.


female BEGINNER’S FULL-BODY with glute targeting WORKOUT

Full Body Workout

Get the glute targeting workout as a Google spreadsheet. You’ll be able to pick from exercise alternatives, and fill out the sheet.

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When doing the workout, worry less about hitting the number of reps and more about challenging yourself with the weight you selected and bringing yourself close enough to failure. If you fail at 8 or 15 reps, that’s just as good as failing at 10 reps. Anywhere from 4–40 reps will build muscle. Ten reps is just a good default and is in the hypertrophy (size) range.

Use a Moderate Rep Range For The Glutes

For all of these lifts, you want to choose a weight that you can do 4–40 repetitions with. If you can’t do 4 repetitions, use a lighter weight or an easier variation. If you can do more than 30 repetitions, use a heavier weight or a more difficult variation (for example, switching from Goblet Squats to Double Dumbbell Front Squats). That will guarantee that the workout is helping you gain muscle size and strength, not making endurance adaptations. But your strengths and the weights you have available will vary, so some flexibility will go a long way. If you have access to adjustable dumbbells, choose a weight you can do 8-12 repetitions with.

Challenge Yourself, But Stop Just Shy of Failure

Ideally, you’ll stop your set when you’re just about to fail. But as a beginner, it’s hard to know exactly how hard you’re pushing yourself. If you aren’t sure if you’re taking your sets close to failure, try doing more. Try pushing yourself all the way until your muscles give out. Your butt muscles are surprisingly strong. That way, you’ll know what failure feels like. Next time, stop right before that point.

Start With Two Sets, Then Add More

Start with just a couple of sets, then add more sets as you get stronger. We recommend doing two sets of each exercise in the first week. Practice your form, find the right weights, and take your time. Next week, if your butt muscles aren’t too sore at the start of each workout, try adding a set to each exercise. If that goes well and you feel ready for more, add another set next week. You can do around 3–6 sets per exercise. Most people will do best with 3–4 sets (including us). If you ever start to feel worn down, or if you’re coming back after a long break, start the cycle over again, going back to just two sets per exercise.

How Many Days A Week Should I Workout To Build The Butt?

As a woman, you’ll want to do three full-body workouts per week for optimal muscle gain. Each workout will stimulate muscle growth for the next 2–3 days. After those 2–3 days, your muscles will be (mostly) repaired, and you should be ready for another workout. More importantly, you should be stronger. You should be able to lift more weight or eke out more repetitions than last time.

Because each workout stimulates a couple of days of muscle growth, training every second or third day works very well. Here’s a good default schedule, but feel free to adjust it:

  • Monday: butt workout #1
  • Tuesday: rest
  • Wednesday: butt workout #2 (even if sore)
  • Thursday: rest
  • Friday: butt workout #3 (even if sore)
  • Saturday: rest
  • Sunday: rest (and full recovery)

Rest 1–2 Minutes Between Sets

How long you rest between sets isn’t very important. Whether you rest for 2 or 10 minutes, you’ll still stimulate a similar amount of muscle growth. The important thing is that you rest long enough to catch your breath, ensuring that your cardiovascular system doesn’t limit the performance of your butt muscles. We want to challenge your muscles, not just your heart (though your heart will get a good workout, too!).

The main reason to rest for just a couple of minutes is to keep your workouts short and dense. But if you need more rest or get interrupted partway through your workout, no problem. Just pick up where you left off.

If you want to blast through your workout even faster, you can do the lifts in a circuit/superset. Do a set of goblet squats, rest a minute, then do a set of dumbbell Romanian deadlifts, rest a minute, then do your second set of goblet squats, and then do your second set of dumbbell RDLs. That way, you’re still giving your muscles plenty of time to recover between sets, but you’re doing another exercise during the rest period.

Fight to Outlift Your Butt Every Workout

To build muscle, you need to force yourself to get gradually stronger over time. You can do this by lifting more weight (e.g. choosing a dumbbell that’s five pounds heavier), squeezing out more repetitions (e.g. doing one extra rep on your second set), squeezing out more sets (e.g. doing 3 sets of exercises) or using a deeper range of motion (e.g. switching from glute bridges to the hip thrust). This is called progressive overload.

Every workout, fight to outlift your butt. That doesn’t mean going to failure, but sometimes that can happen. Sometimes, you’ll add a bit of weight, you won’t be strong enough to get all your reps in, and you’ll fail. That’s okay. Try to outlift your butt again next time. And next time, if you can, try to stop right before that point of failure.

If your butt is getting stronger over time, that’s a great sign that you’re training hard enough, eating enough food, eating enough protein, and getting enough sleep. Just keep going! For more, we have a full article about how to use progressive overload to gain muscle size and strength.

Before and after photo of a woman gaining weight (and squatting)

Nutrition And Butt Growth

Aside from lifting weights to give your glutes a stimulus to adapt by growing larger, you can also change what you’re doing in terms of nutrition. Food can change your butt in several ways:

  • Nutrition changes can help with muscle recovery post-workout.
  • Nutritional changes can store certain nutrients at the hips, such as omega-3s.
  • Nutritional changes can change calorie intake, which can help you burn fat or add fat, which will also affect your butt.

Muscle-Building Nutrition For Butt Growth

After you lift weights and stimulate your butt muscles to grow in size and strength, your body will be begging for what it needs to build muscle. To build muscle, your body will need:

  • Enough protein.
  • Enough calories.
  • Enough vitamins and minerals.

For this reason, it is much easier to build your glutes when you’re eating a muscle-building calorie surplus diet, often called a “bulking” diet. We have articles on bulking for women and a whole program that includes recipes, weight gain smoothie ideas, etc.

When trying to build muscle, a good rule of thumb is to aim for roughly 1 gram of protein per pound of body weight per day. So, if you weigh 120 pounds, eat around 120 grams of protein daily. Nutrition labels tend to make this easy, listing how much protein there is in each serving. Otherwise, you can weigh your food on a food scale and look up how much protein it contains.

You can check our full muscle-growth diet article for women here. It includes protein, carb, and fat breakdown information in the context of building muscle.

Nutrition, Omega-3s, and Butt Size

More research needs to be done on this, but women might store extra omega-3s around the hips in preparation for building the brain of a new baby (2008). Trying to eat more wild fish and seafood might be a wise choice.

Maximizing Butt Growth Through Lifestyle & Recovery

If you want to get butt growth in just a week, you’ll need to work hard (lifting weights and eating well) but also learn how to relax.

Part one of muscle growth is doing enough work to cause stimulus. But then you need to feed the muscle through a good muscle diet, and then you need to relax and let the body do its job in repairing the damaged muscle tissue and rebuilding it bigger and better.

To do this, you’ll want to include a few things.

Sleep More

Most institutions recommend sleeping at least 7 hours a night for general health. When you’re working out hard by lifting weights, you should experiment with sleeping for at least another hour. How can you get to bed an hour earlier to help your body get the rest it needs to repair?

Walk More & Break Up Prolonged Sitting

Being sedentary can slow blood flow. Blood brings nutrients throughout the body and also carries away waste. One of the best ways to improve blood flow is by walking more and working on improving your daily steps. Not only is this healthy, but it will help you recover better from your butt workouts. Walking more can also help you reduce fat gain as you try and eat a bit more to help with recovery.

Take Baths

On the same note as blood flow, taking a bath can help with warmth, general blood flow, and reducing stress. Stress the glute muscles, eat a nice high-protein meal, then hop in the tub and relax. Add in some Dead Sea Salts for a boost of magnesium and potassium.

Try Foam Rolling Any Sore Muscles

Lifting weights for the first time can cause muscle soreness at the beginning. This is called DOMS or delayed-onset muscle soreness. Aside from eating and sleeping well and being patient, you can help speed up the recovery from this soreness by walking, taking baths, and doing some foam rolling. Foam rolling is like a self-massage, and the roller is fairly cheap and something you can tuck away in the closet. Try doing some foam rolling on your rest days to help you get unstiff and ready for your next workout.

Beyond Lifting—Clothing & Perceived Butt Size

If you wear loose and baggy clothing that hides all the shape of your body, no one will see your butt, no matter how large, round, and shapely your butt is. Every woman is different in terms of what matches their personality and style. But there are some good rules to know about.

Opt For High-Rise Pants

High-waisted pants and jeans will help your butt look bigger by emphasizing your smaller waist. Part of how we see the butt is in contrast to the size of your waist, known as the waist-to-hip ratio. When your pants have a high rise, that means they can come in more at the waist, creating more contrast and making the butt appear larger when compared to low-rise jeans.

Waist To Hip Ratio

A-Line Dresses

An A-line dress is a dress shaped a bit like the letter A, where it’s fitted to the shoulders but then comes out wider as the dress continues. This might help give the appearance of wider hips / larger butt.

Think Twice About Gaming The System With Butt Shapewear

Some women may opt for using shapewear to enhance the appearance of the butt, creating the illusion of a perkier butt with a lift. Unfortunately, this effect doesn’t always pay off. The reason why women want a bigger butt seems to be because wider hips and a shapely and strong butt are linked to fertility and health markers.

When we look at other people, we look at all the “signals” a body is projecting, and emphasizing one signal artificially can often create disillusion, such as when an 80-year-old decides to dye their hair from white to the same colour they had when they were 20 years old. This disillusion and mismatch can sometimes look off-putting because it doesn’t match the other signals of their health, fitness, and age.

This is just our opinion, but it is better to exercise and eat a balanced diet because not only will your butt look great, but you’ll get the health and energy boost that comes along with it. You’ll get the added side benefit of having a congruent signal of health and fitness from the inside out.

Frequently Asked Questions

Q: What are the best exercises for a bigger butt in a week?

A: Given that the butt muscle has several “jobs,” you will want to do a few different types of exercise to cover everything.

  • Hip Extension & Posterior Pelvic Tilt: A glute bridge or hip thrust.
  • Hip External Rotation: Clamshell & Fire Hydrants
  • Hip transverse abduction: Lying Side Leg Raise and using mini-bands

The best is relative to what you’re used to. It’s good to include variety. But in general, the best exercises will be ones that allow you to hit the glutes in a large range of motion, are safe, and allow you to gradually overload (add weight) in a safe and predictable way. For that reason, the glute bridge is one of our favourites, and to combine with a variety of other exercises.

Q: Can certain foods help increase buttock size quickly?

A: Yes, after lifting weights with a good hypertrophy workout designed for women, eating a diet that will help your muscles recover will be ideal, such as a female bulking diet. So eating high-protein foods like fish, chicken, turkey, steak, ground meat, etc. will be helpful.

Q: How to enhance buttocks naturally and fast?

A: Lifting weights that hit the glutes, eating a muscle-building diet, and then plenty of recovery (rest, sleep, easing stress in your life.) You will see improvements right away, but you may need to be patient as you put in the work and allow the small changes to stack together into noticeable results.

Q: Are there any home remedies for a bigger butt in a week?

A: Start working out, hitting the glutes hard, and eating for muscle growth. You might be surprised by how much change you can see in just a few days.

Q: Is it feasible to achieve bigger hips and butt without exercising?

A: Your butt is mainly made out of muscle and fat. You theoretically could increase butt size through fat, but most women might see more undesirable fat gain in their belly-fat area when eating too high of a calorie surplus without doing any exercise. That probably isn’t what you want.

So, we can encourage muscle growth by lifting weights, hitting the glutes hard to give them the message to change, and then eating the foods that you need to help muscles grow. Lifting weights, eating well, and resting is the most predictable and fastest way to grow your butt naturally.

Q: What lifestyle changes can promote faster growth of the buttocks?

For sure. Aside from lifting weights, you can also focus on:

  • Getting a reasonable amount of sunshine exposure for your skin tone and location for optimal hormones. Sunshine provides infrared rays that help the body work better, UV-B for vitamin D production, and a variety of other health effects. Stay in the shade and wear hats to avoid the harshest mid-day UV rays.
  • Getting enough sleep. Get at least 7 hours a night for general health, but try aiming for 8 hours a night, especially if you’re lifting weights.
  • Eating a well-rounded and varied diet to get enough vitamins and minerals. Different foods provide different amino acids, vitamins, and minerals. Eating a wide diet will help prevent any shortcomings in your diet, allowing your body to work its best.
  • Getting in enough daily steps might help with general health and blood flow, helping the entire body work better. When the body is working its best, fat gain is limited, and muscle growth works better. You may want to aim for at least 7,500-10,000 steps a day.
  • Limiting exposure to inflammatory things. Try to cut down on things like too much alcohol, smoking, deep-fried foods, ultra-processed junk foods, highly-salted foods, etc.

What Next?

If you liked this article, you’d love our muscle-building newsletterWe’ll keep you up to date on all the latest muscle-building information for women. Or, if you want us to walk you through the process of building muscle, including teaching you the lifts, giving you a full workout program, a complete diet guide, a recipe book, and online coaching, check out our Bony to Bombshell Program.

For the past ten years, Bony To Bombshell has specialized in helping women gain weight, build muscle, and become stronger. We've had clients ranging from everyday women all the way up to our Canadian Olympic women's rugby team. If you're a female and finding it hard to gain weight, build muscle, or become stronger, this is the site for you.

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