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Brett Carrington, Sports Nutritionist and Personal Trainer This article has been reviewed by and is endorsed by Brett Carrington, qualified Sports Nutritionist, Personal Trainer and founder of Brett Carrington Coaching. Check out Brett Carrington Coaching on Instagram. From Kim Kardashian to Tammy Hembrow, it’s no secret that mastering the art of a perky and big booty has turned into the fitness trend of the decade. But what if we told you that strong glutes aren’t just good for the Instagram aesthetics factor?Believe it or not, strong glutes will also help to improve your workplace posture from 9-5, enhance your athletic performance in the gym and on the field, and even reduce your risk of injury. If you’re looking for a little guidance to tone, grow and define your booty, keep reading to find out how to get a bigger bum. The Basic Anatomy of the Booty If you’re serious about achieving a big booty, then you’ll need to have a clear understanding of what muscles power your booty and what it takes to build a peach shape bum. So, do you want to know how to get a bigger butt? In simple terms, a combination of muscles and fat is what gives your booty shape and size, and let’s not forget that it will also depend partly on your body type and genetics. While your genetics may determine the overall shape of your glutes, with hard work, it is possible to build that big booty that you’re squatting hard for. From following the best booty workouts to altering your nutrition, there are countless approaches that you can take to build a big booty. We’ll get into the best glutes workout later. Stick around. It’s important to start from the beginning if you want to build a big booty. So, here are the three primary muscles that play an important role in giving your soon-to-be big booty definition and shape:Gluteus maximus - This is the largest and most superficial of the three muscles and makes up the bulk of your buttocks. Achieving a toned gluteus maximus will give you a big booty by promoting a rounder and more shapely peach shape bum. The gluteus maximus muscle is responsible for hip and thigh movements, such as sitting down, climbing a flight of stairs or standing up straight (Elzanie, A et al. 2023).Gluteus medius - The gluteus medius is a fan blade-shaped muscle located in the posterior hip. More commonly referred to as your ‘upper glutes’, the gluteus medius is responsible for hip abduction (ie moving your leg away from your body, sideways) and rotation. Training your upper glutes is a common booty workout suggested to help round out the shape of your

Is generally to keep lean while simultaneously building as much muscle as possible. As such, try to consume a small meal approximately an hour before your workout (not one that will leave you feeling full and bloated).One of the best ways to achieve this is by aiming for 20 grams of protein per meal while ensuring you eat every 2-3 hours. You're also going to have to accept that carbs are NOT the enemy and that you are going to have to consume carbohydrates in order to build muscle and recover after training (Dunlop, K). The Importance of diet A big booty is not just a desirable aesthetic, but it is also a sign of strong glutes. While a dedicated glutes workout routine is crucial to strengthening these muscles, diet also plays an essential role in building a bigger booty. Consuming protein-rich foods such as eggs, lentils, salmon, and quinoa can aid in muscle growth and repair, while healthy fats from sources like avocados and nuts contribute to overall body composition. Other foods that can support that big booty target include milk, pumpkin seeds, and flax seeds. With the right diet and workout plan, a bigger and stronger booty is achievable (StrongHer). The Role of supplements When it comes to supplements, they can be a game-changer if you're trying to maximise your booty workout results.To build Muscle & Strength around your booty, it is important to take supplements that support Lean Muscle building and post-booty workout Recovery. If there are four supplements that can define your glutes workout, they are Protein Powder to support booty growth and muscle repair, Creatine to support endurance, power output, and booty volume, BCAAs to support muscle growth, and a Pump Pre-Workout to fuel strength and muscle growth while you're performing your butt exercises.Check out some of our best options below! The Bottom Line It's not enough to just pump squats. If you want to know how to grow glutes, it's going to take a balance of nutrition, the right butt exercises and the proper form to help you optimise your booty building results.If you need more information on how to build a big booty and which glutes workouts can support your booty building goals or still can’t decide on the best supplements to support your booty workout goals, our friendly team at ASN can help you find what you’re looking for. Just head in-store or reach out online. FAQs about glute building 1. What are the key benefits of building strong glutes? If you’re looking to ramp up your fitness routine, focusing on building strong glutes should be at the top of your list. Not only will a toned backside give you a boost