17 Things You Should Know Before Trying To Get A Bigger Butt
Everything you need to know about enlarging that wagon you’re draggin’.
Jenny Chang / BuzzFeed
Not everyone wants to change the appearance of their butt. And that's OK! But for those who do it can be tough to know exactly how to go about it and how your diet, training, and lifestyle can support or inhibit your goals. To provide helpful tips on how to achieve your body composition goals safely, we reached out to two strength and conditioning experts — Bret Contreras, CSCS, personal trainer, speaker, and author, and strength and conditioning expert Tony Gentilcore, CSCS, co-founder Cressey Sports Performance — to tell us their thoughts on how to get a bigger butt.
The first thing to know is that when we talk about butts, we're talking about three muscles in your backside.
The deal with your butt is that it's made up of your gluteal muscles — the gluteus medius, gluteus minimus, and gluteus maximus — which are then covered with a layer of fat. Your glutes are what help you stand up from a sitting position or a squat, climb stairs, stay standing upright, and stabilize the pelvis.
Victoria's Secret/Clever Moda/BuzzFeed / Via victoriassecret.com, clevermoda.com
So if you want a bigger butt, you need to work on making those three muscles grow.
When enlarged, these muscles "give the buttocks a firm, athletic, and sexy appearance," Contreras wrote in an email to BuzzFeed Life.
Getter a bigger, rounder, and firmer butt is a matter of causing hypertrophy in your glute muscles. Simply put: Make them bigger with proper and specific training. We will get to that shortly.
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