When we ask YouTubers and Instagram models how to get a bigger butt, they always respond with the same answer: squats. And so, we quickly assume that a lady has been doing squats if she flaunts a curvylicious bum. But there you are, feeling your thin, saggy butt, despite doing hundreds of squats. What went wrong? Read on and find out!

What Makes Squats Effective?

A squat is a strength training, functional movement and high-intensity cardio workout rolled into one, depending on your routine. It offers a good deal of benefits if you aim to burn calories, build muscles, enhance your posture, increase flexibility, or look better naked. So, how do squats make your butt bigger?

Squats target your gluteus maximus, which is the largest muscle in your butt. Just like other muscles, glute muscles will grow when performed with intensity and consistency. As a result, doing squats lifts, tones, and adds shape to your butt. However, the results won't be as evident if you are carrying extra weight. It would have been a lot easier to perk up your booty if you were leaner or slimmer.

On the bright side, your body will lean out over time when you continue to perform squats. You will eventually witness a change in your body composition. Your metabolism will be faster, too. And when you're finally leaner, it will be a lot easier to build a shapely, firm butt.

How to Do a Proper Squat

Not every gym goer knows how to do squats properly for a bigger bum. Squats should be done correctly for maximum effectiveness. Most importantly, doing them right helps to prevent injury. For rookies, here's how you should do it:

• Stand tall with your feet spread slightly wider than your hips. Your weight should be on the heels and the balls of your feet, as though you were locked to the ground.
• Put your arms straight out in front of you and maintain the natural arch of your back. Keep your body and core tight. This is crucial, particularly once you start adding resistance.
• Break at your hip and push your buttocks back. Keep sending your hips backward as your knees begin to bend. Your knees should remain in line with your feet.
• Squat down until your hip joint is lower than your knees.
• Stand back up, but keep everything tight. Breathe out and drive your weight through your heels. Squeeze your butt at the top to make sure you're using your glutes.

Squats: Factors to Consider

The 30-day squat challenge you find in social media is just a fad. Make sure you keep the following factors in mind before you start doing squats.

1. Resistance is a must

Air squats are fine when you're a beginner, but you will need to add weight in order to step up your game. Adding resistance to your squats leads to quicker fatigue and breakdown of muscle fibers, which signals your body to repair with thicker and stronger fibers. Therefore, it increases in muscle size.

Examples of resistance are barbells, dumbbells, kettlebells, and medicine balls. So, start off with a weight that's difficult, but tolerable for you. Use that for a few weeks until you've become resilient. Then increase the weight gradually. It has to be challenging, but not straining. With consistency and the right intensity, you'll be able to build a big, round booty by doing squats.

Moreover, how you position the resistance matters as well. Hold a barbell across the backs of your shoulders to really emphasize your glutes. Position kettlebells or dumbbells alongside your hips as you squat down. A single medicine ball may be held at the front of your chest as you squat deeply.

2. Rest between sessions

You are literally breaking apart muscle fibers. Hence, you need to rest in between squatting workouts to give your muscles time to heal. Muscles that are heavily taxed need to fully recover to prevent injury. Wait until you no longer feel sore before you continue performing weighted squats. Otherwise, you won't achieve muscle growth.

3. Maintain good posture

A majority of squat injuries are due to poor posture. Looking upward puts you at risk for a disc injury while leaning too far forward stresses your spine. To prevent this, make sure your head is positioned straight and your chest remains lifted.

4. Stay calm and don't rush

Don't hold your breath when doing a squat. It's crucial to breathe into your belly to help stabilize your core. Inhale slowly as you squat. Then exhale as you press your heels against the ground. Rest in between squat sets, so you'll be able to maximize the results and minimize your chances of injury.

5. Up your protein

If you are doing squat workouts three times a week and yet only eat salad for dinner to diet, then you are doomed to have a pancake butt. Booty building requires amino acids that are only found in protein. Thus, you need to add more protein to your diets such as fish, eggs, beans, and lean meat. A protein-rich diet helps improve your glycogen storage, which is the body's warehouse for energy. When you have sufficient fuel for future use, your body won't have to burn muscles for energy.

No-Squat Booty Building

You don't have to rely solely on squats if you want a major transformation to take place. Be sure to implement these exercises, as well. How to get a bigger butt aside from squats? These four lower body exercises can strengthen and shape your booty.

Glute bridge

The glute bridge uses the hip extensor muscles in a position that is safe for your back and knees.

• Lie down on your back, hands at your sides. Bring your feet flat against the ground. You may place a weight across the bony part of your hips to increase the level of difficulty.
• Lift your hips up to the ceiling while keeping your low back stable. For best results, focus on pushing your heels against the floor. To keep your form strong, keep your upper body straight while lifting. Don't allow you back to cave in any way.
• Hold your position for a few seconds before easing back down.

Perform two to three sets for 12 to 15 reps. Or better yet, until fatigue. Be sure to rest for 45 seconds between sets.

Rear lunges

Stepping backward eliminates the risk of too much forward motion from the knee by transferring most of the movement into the hip.

• Start with both feet hip-width apart. To increase intensity, hold a medicine ball in front of your chest or one dumbbell in each hand.
• Step back with your right foot and slowly lower your right knee toward the ground while leaning forward slightly. Be sure to keep a stable spine during this forward lean.
• Return to a standing position by pressing your left foot into the ground. Then pull yourself back to stand with your left leg.

Perform 10 to 12 reps on one leg before switching to the other leg. Do two to three sets. Rest for 30 to 45 seconds between sets.

Hip hinge

The hip hinge is great for sculpting your butt and thighs, as it focuses on the adductors, glutes, and hamstrings.

• Keep a stable lumbar spine (lower back) while your knees are slightly bent in a standing position. Place one hand on your lower back as a reminder to keep your back stiff. You can also use a light bar.
• Lean forward by pushing your rear end behind you until you feel your legs tightening. The movement should come directly from your hips.
• Return to your initial position by pushing your feet against the floor and your hips forward. Learn to do this movement using your body weight before adding a kettlebell for resistance.

Step-ups

Simply running up stairs or doing step-ups on a box allows you to use all of the muscles responsible for building a thick, round booty.

• Get a sturdy chair or a wooden box that is the same height or slightly lower than your knees. To increase intensity, hold dumbbells.
• Place your right foot up on the chair.
• Bring your left foot to meet your right foot, so you are standing on the chair.
• Return to your original position by simply stepping down with the right foot followed by your left foot.

The Bottom Line

Now that you know how to get a bigger butt, make sure to be consistent. You need to spend a lot of time and effort to witness big changes. Also, don't forget to upgrade your diet. With patience and determination, you can achieve a rounder, bigger, and firmer butt. But if you want an easier way, you can always opt for butt implants!