Everybody loves bubble butts, so how do you get one?

Let’s be honest for a moment ladies and gentlemen: nobody is interested in having a saggy pair of glutes. Men and women both look great with a firm and perky behind. Some people are happy with the aforementioned description of glutes, but others feel it’s their life’s quest to be able to transport a whole family on their derriere. So much, that some turn to plastic surgery to increase their booty. (Hint: Kim Kardashian. )

Asides from being attractive, a pair of firm buns are very functional. For everyone! They make sure your hips remain in the position they are in and that your knees and lower back are supported throughout every movement(1,2).Running and walking, for example, strongly depend on having proper glutes.

So how the hell do you get glutes so great that you do not remain unnoticed? I’ve got you covered, bro/sis ;)

Let me be quite clear on this: no matter your genetics, you can (greatly) increase the volume and composition of your glutes. They are muscles which can be trained with proper training: continuous and increasing stimulation for a longer period of time. Not a week, not a month, but think about a year or more. Science dictates that you need about 40 - 70 reps per muscle group at least twice a week to activate your muscle’s growth potential (3-6). This means that you must have at least two training sessions with at least 40 - 70 reps of glute exercises in them. You may choose 3 to 5 sets consisting of 8 to 15 reps of the following exercises (click on the link!):

- Hip Thrust (or any variation)

- Frog Pump

- Romanian Deadlift

- Leg Kickback

- Cable Pulltrough

The next is also quite clear: every training you must challenge your glutes into getting stronger. Every single training you must add some resistance to your exercise. Think about just one kilogram on every single exercise you are doing. That should be enough to keep your body challenged.

Those are, of course, some general principles. You are an individual, so don’t expect every single general guideline to directly apply to you. Your genetic potential, your level of conditioning and your experience in the gym will have a big impact. Your gender will also play a role in this. But have no fear, these are simply factors that will either speed up the process or slow it down. If you eat and train correctly, expect your booty to grow after a few months or years. You will notice the difference, trust me. I’ve seen it happening at least a hundred times.

What is also quite important is proper nutrition. It’s important to eat more calories than you need to be able to make muscles grow. You will need to do this during a longer period of time. So have patience and don’t flake. Otherwise your dreambooty will be just that: a dream.


Lastly, I can’t possibly repeat this enough: don’t give up and be consistent in your progress. Don’t get desperate: downloading a whole booty focused from a famous instagrammer isn’t going to help you (faster). You are just increasing the risk of overtraining your glutes thus delaying you even more. You don’t want that, right? Too much is always too much, period(7).

I myself have also been very patient with my butt. I have to add my genetics have been graceful and I have been blessed with pretty alright hunkers. However, to change the firmness and size I have been training for quite some years now. So just be patient, you’ll get there darling.




  1. Dr. Peter Brockman. http://drpeterbrockman.com/importance-of-glutes

  2. the YMCA of Metropolitan Washington. http://www.ymcadc.org/post.cfm?p=5BE1A5EC-5056-A828-49D1883675830794        

  3. Stone, m., S. Plisk, and D. Collins, Training principles: evaluation of modes and methods of resistance training--a coaching perspective. Sports Biomech, 2002. 1(1): p. 79-103.         

  4. Schoenfeld, B.J., et al., Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research, 2014.                            

  5. Robbins, D.W., P.W. Marshall, and M. McEwen, The effect of training volume on lower- body strength. J Strength Cond Res, 2012. 26(1): p. 34-9.         

  6. Wernbom, M., J. Augustsson, and R. Thomee, The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med, 2007. 37(3): p. 225-64.                

  7. Fry, A. and W. Kraemer, Resistance Exercise Overtraining and Overreaching. Sports Medicine, 1997. 23(2): p. 106-129.