What Foods Make Your Butt Bigger: Big Booty Foods

Booty Basics: Understanding How Diet Impacts Your Behind

Looking for ways to enhance your curves? Your diet plays a crucial role in shaping your physique, including your posterior. The foods you consume directly influence muscle growth and fat distribution throughout your body, including your glutes. I’ll guide you through the nutritional strategies that can help you achieve that coveted fuller figure.

The gluteus maximus is the largest muscle in your body, making it responsive to both targeted exercise and proper nutrition. While genetics certainly play a part in determining your natural shape, the right combination of nutrients can significantly impact how effectively your glute muscles develop and how your body stores fat in this area.

Understanding how to increase buttocks size by food requires knowledge of basic nutrition principles. Your body needs adequate protein for muscle repair and growth, complex carbohydrates for energy, and healthy fats for hormone production—all essential elements for building a rounder, fuller backside.

The Science Behind Glute Growth: Protein, Exercise and Recovery

Building a bigger butt isn’t just about doing endless squats—it’s about understanding the science of muscle hypertrophy. Your glutes, like any muscle group, grow when they’re challenged through exercise and then provided with the nutrients needed for recovery and growth.

Protein is the primary building block for muscle tissue. When you consume protein, your body breaks it down into amino acids, which are then used to repair and build muscle fibers that have been stressed during exercise. For optimal glute growth, aim for 1.6-2.2 grams of protein per kilogram of body weight daily, especially if you’re engaging in regular resistance training.

The timing of your nutrient intake matters too. Research suggests that consuming protein within the anabolic window (30-60 minutes after exercise) can maximize muscle protein synthesis. This doesn’t mean you need to rush to gulp down a protein shake the second you finish your workout, but ensuring adequate protein intake throughout the day, particularly around your training sessions, can optimize your results.

Recovery is just as important as the workout itself. Your muscles don’t grow during exercise—they grow during rest periods when your body repairs the microscopic damage caused by training. Proper nutrition, hydration, and sleep are all critical components of this recovery process and will determine how effectively your body can build that curvier silhouette.

Top 10 Foods That Make Your Butt Bigger

If you’re looking to enhance your posterior, incorporating these foods that make your butt bigger into your diet can help support muscle growth and development. Each of these foods offers specific nutrients that benefit glute development when combined with appropriate exercise.

Quinoa – This complete protein contains all nine essential amino acids needed for muscle repair and growth. Its complex carbohydrates also provide sustained energy for intense glute workouts.
Sweet Potatoes – Rich in complex carbohydrates, sweet potatoes help replenish glycogen stores after workouts. They also contain vitamins A and C, which support overall tissue health and recovery.
Eggs – A complete protein source with essential fatty acids, eggs provide high-quality nutrients that support muscle development. The yolk contains vital nutrients that promote hormone production necessary for muscle building.
Salmon – Packed with omega-3 fatty acids and quality protein, salmon reduces inflammation and supports muscle recovery after intense glute training sessions.
Greek Yogurt – With twice the protein of regular yogurt, Greek yogurt provides casein protein that digests slowly, offering a steady release of amino acids to your muscles over time.
Spinach – This leafy green is rich in iron and magnesium, essential minerals for muscle function and growth. It also contains nitrates that improve muscle efficiency during workouts.
Chickpeas – These legumes offer a powerful combination of plant-based protein and complex carbohydrates, supporting both muscle growth and energy needs for training.
Nuts and Seeds – Almonds, flaxseeds, and chia seeds provide healthy fats and protein that support hormone production necessary for muscle development.
Avocado – Rich in monounsaturated fats, avocados support hormone production and provide calories needed for muscle growth.
Lean Beef – A superior source of high-quality protein, iron, and B vitamins, lean beef provides essential nutrients for building muscle mass in your glutes.

Supercharge Your Glute Diet: Protein, Carbs and Healthy Fats

Creating a balanced diet specifically for glute growth requires understanding the role of each macronutrient. Let’s break down how protein, carbs, and fats work together to build a bigger, rounder butt.

Protein serves as the foundation for muscle development. For those actively working on glute growth, aim for 1.6-2.2g of protein per kilogram of body weight daily. High-quality protein sources include chicken breast, turkey, fish, lean beef, eggs, Greek yogurt, cottage cheese, and plant-based options like lentils, chickpeas, and tofu. Spread your protein intake throughout the day to maintain a consistent supply of amino acids for muscle synthesis.

Carbohydrates are your body’s preferred energy source for high-intensity workouts that target your glutes. Complex carbs like sweet potatoes, brown rice, quinoa, and oats provide sustained energy and help replenish muscle glycogen after training. Without adequate carbs, your body may break down muscle protein for energy, counteracting your muscle-building efforts.

Healthy fats play a vital role in hormone production, including testosterone and growth hormone, which are crucial for muscle development. Sources like avocados, nuts, seeds, olive oil, and fatty fish provide essential fatty acids that support recovery and reduce inflammation. Aim for 20-35% of your daily calories from quality fat sources to optimize hormone function and support overall health.

To maximize your results, time your nutrient intake strategically. Consume a balanced meal containing protein and carbs 1-2 hours before your glute workout, and have a protein-rich meal or shake within 60 minutes after training to support recovery and growth.

Drinks That Support Butt Enhancement

Proper hydration and strategic liquid nutrition can significantly impact your glute-building efforts. These beverages complement your diet and can help maximize your results when consumed alongside foods that grow your butt.

Protein Shakes – Perhaps the most obvious choice, protein shakes offer a convenient way to increase your protein intake, especially after workouts. Research shows that consuming protein within the post-exercise window can enhance muscle protein synthesis. Mix whey, casein, or plant-based protein with milk or water for a quick-absorbing source of amino acids.
Milk – This natural complete protein source contains both whey and casein proteins, making it ideal for muscle recovery. The carbohydrates in milk also help replenish glycogen stores, while its calcium content supports muscle function. Studies indicate that milk enhances muscle protein synthesis and aids in body fat reduction when consumed after resistance training.
Tart Cherry Juice – Known for its powerful anti-inflammatory properties, tart cherry juice can reduce muscle soreness and speed up recovery after intense glute workouts. This means you can get back to training sooner and with less discomfort, potentially leading to better long-term results.
Green Tea – Rich in catechins and antioxidants, green tea may boost metabolism and fat oxidation. While it won’t directly build muscle, it can help reduce overall body fat, potentially making your glute gains more visible. Research has shown that green tea extract can enhance exercise-induced fat burning.
Water – Never underestimate the importance of proper hydration. Water is essential for all cellular functions, including muscle protein synthesis. Even mild dehydration can impair workout performance and recovery. Aim for at least 8-10 glasses daily, increasing intake on training days.

20 Butt-Building Snacks You Can Enjoy Daily

Consistent nutrition throughout the day is key to supporting glute growth. These convenient, nutrient-dense snacks can help you meet your protein and calorie needs between meals while keeping you satisfied and energized for your workouts.

Greek yogurt with honey and berries (protein + carbs + antioxidants)
Almond butter and banana smoothie (healthy fats + potassium + protein)
Cottage cheese with pineapple chunks (slow-digesting protein + enzymes)
Hard-boiled eggs (complete protein + healthy fats)
Trail mix with nuts, seeds, and dark chocolate (protein + healthy fats + antioxidants)
Hummus and whole-grain pita bread (plant protein + complex carbs)
Sweet potato fries baked with olive oil (complex carbs + healthy fats)
Edamame sprinkled with sea salt (complete plant protein + minerals)
Roasted chickpeas with olive oil and spices (plant protein + fiber + healthy fats)
Beef jerky (concentrated protein source)
Whole milk cottage cheese with peaches (protein + calcium + natural sugars)
Whole wheat toast with avocado and poached egg (complex carbs + healthy fats + protein)
Salmon and cream cheese on whole grain crackers (omega-3s + protein + complex carbs)
Greek yogurt with granola and fresh fruit (protein + fiber + vitamins)
Whey protein shake with mixed berries (fast-absorbing protein + antioxidants)
Baked beans on whole-grain toast (plant protein + fiber + complex carbs)
Nut butter stuffed dates (healthy fats + natural sugars + fiber)
Shrimp cocktail (lean protein + iodine + minimal calories)
Baked sweet potato with Greek yogurt and cinnamon (complex carbs + protein + anti-inflammatory spice)
Cottage cheese with sliced almonds and honey (protein + healthy fats + natural sweetness)

Workout Nutrition: What to Eat Before and After Glute Training

Strategic nutrient timing can significantly enhance your glute-building results. What you eat before and after your workouts directly impacts your energy levels, performance, recovery, and ultimately, muscle growth.

Pre-Workout Nutrition (1-2 hours before training)

Before targeting your glutes, focus on foods that provide sustained energy and prevent muscle breakdown during your workout. Aim for a balanced meal containing:

Complex carbohydrates (40-60g): These provide the energy needed for high-intensity glute exercises. Options include oatmeal, sweet potatoes, brown rice, or whole grain bread.
Moderate protein (20-30g): This helps prevent muscle breakdown during exercise. Good choices include chicken breast, Greek yogurt, egg whites, or a protein shake.
Limited fat (5-10g): While healthy fats are essential in your overall diet, keep pre-workout fat intake minimal as it slows digestion.

Sample pre-workout meals: Greek yogurt with banana and honey; chicken and rice with steamed vegetables; oatmeal with protein powder and berries; or whole grain toast with egg whites and avocado.

Post-Workout Nutrition (within 60 minutes after training)

After working your glutes, prioritize nutrients that accelerate recovery and maximize muscle protein synthesis:

Fast-digesting protein (25-40g): This provides the amino acids needed for muscle repair. Whey protein, lean meat, fish, or egg whites are excellent options.
Carbohydrates (40-80g, depending on workout intensity): These replenish muscle glycogen and enhance protein uptake. White rice, potatoes, fruits, or dextrose are good choices due to their higher glycemic index.
Limited fat: Similar to pre-workout nutrition, keep fat intake minimal immediately post-workout to allow for faster nutrient absorption.

Sample post-workout meals: Protein shake with banana; chicken and white rice with vegetables; salmon with sweet potatoes; or lean beef with potatoes and asparagus.

Hydration is equally important. Drink water throughout your workout and consider adding electrolytes if you sweat heavily. For longer training sessions, a branched-chain amino acid (BCAA) supplement can help prevent muscle breakdown during exercise.

Beyond Food: Exercises That Maximize Your Diet’s Impact

While proper nutrition lays the foundation for glute development, specific exercises are essential to stimulate muscle growth and maximize the impact of all those foods that grow your butt. The most effective approach combines targeted resistance training with proper nutrition for optimal results.

The gluteal muscles respond best to compound movements that activate multiple muscle groups simultaneously, along with isolation exercises that specifically target different parts of the glutes. Here’s how to structure your training for maximum impact:

Hip Thrusts: Often considered the king of glute exercises, hip thrusts directly target the gluteus maximus with heavy loads. Start with bodyweight and progress to barbell or resistance band variations as you get stronger. Aim for 3-4 sets of 8-12 reps, focusing on a powerful squeeze at the top of each movement.
Squats: While they work multiple lower body muscles, squats are excellent for overall glute development when performed correctly. Focus on proper depth (at least parallel) and drive through your heels to maximize glute engagement. Include variations like sumo squats, goblet squats, and Bulgarian split squats for comprehensive development.
Deadlifts: Conventional, Romanian, and sumo deadlifts all effectively target the glutes while also strengthening the entire posterior chain. Keep the weight close to your body and focus on driving your hips forward at the top of the movement.
Lunges: Walking lunges, reverse lunges, and lateral lunges target the glutes from different angles. Add dumbbells or a barbell for increased resistance as you progress.
Glute Bridges: A great beginner exercise that can be progressed to single-leg variations or added resistance. Focus on full hip extension and glute contraction at the top.
Cable Kickbacks: This isolation exercise targets the gluteus maximus specifically. Maintain a neutral spine and focus on the mind-muscle connection as you extend your leg behind you.

For optimal results, train your glutes 2-3 times per week, allowing at least 48 hours between sessions for recovery. Implement progressive overload by gradually increasing weight, reps, sets, or decreasing rest periods over time. This consistent challenge forces your muscles to adapt and grow larger.

Squats and Diet: The Perfect Combination for a Bigger Butt

Squats have long been praised as one of the most effective exercises for building glute muscles, but their full potential is only realized when paired with proper nutritional support. This powerful combination creates the optimal environment for maximum gluteal development.

When you perform squats, you create microscopic tears in your glute muscle fibers. Your body then repairs these tears during recovery, building the muscle back stronger and larger—but only if it has the proper nutritional resources available. This is where diet becomes crucial in your journey to how to make your butt bigger.

For the best results, sync your nutrition with your squat training in these specific ways:

Pre-Squat Nutrition: Consume a meal containing complex carbohydrates and moderate protein 1-2 hours before your squat session. This provides the energy needed to perform heavy, compound movements with proper form and intensity. Good options include oatmeal with protein powder or a turkey sandwich on whole grain bread.
During-Workout Hydration: Stay well-hydrated throughout your squat workout. For particularly intense or lengthy sessions, consider a BCAA supplement to minimize muscle breakdown.
Post-Squat Recovery: Within 60 minutes after your squat workout, consume a meal or shake high in protein (25-40g) with moderate carbohydrates to kickstart the recovery process. This critical window helps maximize the muscle-building potential of your training.
Overall Caloric Surplus: To build significant glute mass through squats, you’ll need to consume slightly more calories than you burn—approximately 250-500 calories above maintenance level. This provides the energy and building blocks needed for muscle growth.

Various squat variations target the glutes differently. Include a mix of these in your routine for comprehensive development:

Sumo Squats: The wider stance increases glute activation compared to traditional squats.
Bulgarian Split Squats: This unilateral exercise intensely targets each glute independently.
Box Squats: These allow for a more controlled depth and can be modified to increase glute engagement.
Goblet Squats: Holding weight in front helps maintain proper form while still effectively targeting the glutes.

Remember that proper form is essential—focus on driving through your heels, maintaining a neutral spine, and pushing your knees outward slightly to maximize glute activation during all squat variations.

Common Myths About Foods and Butt Enhancement

In the quest for a bigger butt, many misconceptions about nutrition and glute development have gained popularity. Let’s separate fact from fiction to help you make informed decisions about your diet and training approach.

Myth 1: Specific foods directly target fat storage in the buttocks

Reality: Your body cannot selectively store fat in specific areas based on the foods you eat. Fat distribution is primarily determined by genetics, hormones, and overall body composition. While certain foods support muscle growth, they don’t directly cause fat accumulation in the glutes. The most effective approach is to focus on building muscle through resistance training while managing overall body fat through proper nutrition.

Myth 2: You need to eat an extremely high-protein diet to build glutes

Reality: While protein is essential for muscle growth, more isn’t always better. Research suggests that 1.6-2.2g of protein per kilogram of body weight is sufficient for muscle building. Consuming excessive protein beyond this range offers minimal additional benefits and may displace other important nutrients from your diet.

Myth 3: Carbs will make you fat and ruin your glute-building efforts

Reality: Carbohydrates are a crucial energy source for intense glute workouts. Without adequate carbs, your training performance may suffer, limiting your ability to stimulate muscle growth. Complex carbohydrates from whole food sources provide sustained energy and support recovery. The key is matching your carb intake to your activity level and goals.

Myth 4: Supplements can replace proper nutrition for glute development

Reality: While certain supplements like protein powder can be convenient additions to your diet, they should complement—not replace—whole food nutrition. Most of your nutrients should come from a balanced diet rich in lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables.

Myth 5: You can significantly enhance your butt size through diet alone

Reality: While nutrition plays a vital role in supporting glute development, significant changes in size and shape primarily come from combining proper nutrition with progressive resistance training. Diet supports the muscle-building process, but the stimulus for growth comes from challenging workouts that target the glutes.

Creating a Weekly Meal Plan for Maximum Glute Growth

A structured meal plan ensures you consistently consume the right nutrients to support your glute-building goals. This seven-day framework provides the foundation you need while allowing flexibility to adjust portion sizes based on your specific caloric needs and training schedule.

Monday (Lower Body Training Day)

Breakfast: Protein oatmeal (½ cup oats, 1 scoop protein powder, 1 tbsp almond butter, berries)
Snack: Greek yogurt with honey and a banana
Pre-workout meal: Sweet potato, 4oz chicken breast, and steamed broccoli
Post-workout: Protein shake with 40g protein and quick-digesting carbs (banana or dextrose)
Dinner: 6oz salmon, 1 cup brown rice, roasted vegetables with olive oil
Evening snack: Cottage cheese with pineapple

Tuesday (Upper Body or Rest Day)

Breakfast: 3-egg omelet with spinach, peppers, and ¼ avocado, plus 2 slices whole grain toast
Snack: Apple with 2 tbsp almond butter
Lunch: Quinoa bowl with chickpeas, mixed vegetables, and tahini dressing
Snack: Protein smoothie (milk, protein powder, banana, spinach)
Dinner: 5oz lean beef, baked potato with Greek yogurt, side salad

Wednesday (Lower Body Training Day)

Breakfast: Protein pancakes (made with protein powder, banana, eggs) with berries
Snack: Trail mix with nuts, seeds, and dried fruit
Pre-workout meal: Rice bowl with 5oz turkey and roasted vegetables
Post-workout: Protein shake and a banana
Dinner: 5oz shrimp stir-fry with mixed vegetables and 1 cup brown rice
Evening snack: Greek yogurt with granola

Thursday (Upper Body or Rest Day)

Breakfast: Smoothie bowl (protein powder, frozen berries, spinach, almond milk) topped with granola and chia seeds
Snack: Hardboiled eggs and carrot sticks
Lunch: Whole grain wrap with turkey, avocado, and vegetables
Snack: Cottage cheese with sliced almonds and honey
Dinner: 5oz baked cod, sweet potato, asparagus

Friday (Lower Body Training Day)

Breakfast: Overnight oats (oats soaked in milk with protein powder, chia seeds, and berries)
Snack: Protein bar and an apple
Pre-workout meal: Sweet potato, 5oz chicken breast, green beans
Post-workout: Protein shake with fruit
Dinner: 6oz grass-fed beef burger (no bun), roasted potatoes, mixed vegetables
Evening snack: Casein protein pudding with berries

Saturday (Active Recovery or Rest Day)

Breakfast: Vegetable frittata with 3 eggs and side of fruit
Snack: Hummus with vegetable sticks
Lunch: Tuna salad on whole grain bread with side salad
Snack: Greek yogurt with mixed berries
Dinner: 5oz roasted chicken, quinoa, roasted vegetables

Sunday (Meal Prep Day)

Breakfast: Protein waffles with Greek yogurt and berries
Snack: Apple with peanut butter
Lunch: 5oz salmon with roasted sweet potato and asparagus
Snack: Protein smoothie with spinach and berries
Dinner: Stir-fry with 5oz tofu or chicken, mixed vegetables, and brown rice
Evening snack: Casein protein with almond milk

How to Track Your Progress: Nutrition and Measurement Tips

Tracking your progress is essential for staying motivated and making necessary adjustments to your nutrition and training plan. Use these strategic methods to monitor changes in your glutes and ensure you’re on the right track toward your goals.

Nutritional Tracking

Food Journal or App: Track your daily food intake using apps like MyFitnessPal or Cronometer. Record all meals, snacks, and beverages to monitor your calorie and macronutrient intake. This helps identify patterns and ensures you’re consistently consuming enough protein and total calories to support muscle growth.
Weekly Check-ins: Assess your energy levels, hunger, digestion, and workout performance weekly. These indicators can signal whether your nutrition plan is supporting your training effectively.
Nutrient Timing Log: Track when you consume meals relative to your workouts. Note how different pre- and post-workout nutrition strategies affect your energy, performance, and recovery.

Physical Measurements

Hip and Gluteal Measurements: Use a flexible measuring tape to track changes in your hip circumference. Measure at the widest part of your hips/buttocks area, keeping the tape parallel to the floor. Take measurements every 2-4 weeks, at the same time of day, preferably in the morning.
Body Composition Analysis: Consider using methods like DEXA scans, bioelectrical impedance scales, or skinfold calipers to track changes in overall body fat percentage and lean mass. This helps distinguish between muscle gain and fat gain.
Progress Photos: Take photos from the side and back view every 4 weeks, wearing the same or similar clothing and in the same lighting conditions. Visual changes can sometimes be more noticeable than numerical measurements.

Performance Metrics

Strength Gains: Track the weights, reps, and sets for key glute exercises like hip thrusts, squats, and deadlifts. Increasing strength correlates with muscle development.
Workout Volume: Calculate and track your total workout volume (sets × reps × weight) for glute exercises. Progressive increases in volume over time indicate growth stimulus.
Exercise Form and Range of Motion: Note improvements in your ability to perform exercises with proper form and full range of motion, which indicates functional improvements in your glute muscles.

Adjustment Strategies

If measurements aren’t changing after 4-6 weeks, consider increasing your caloric intake by 200-300 calories per day.
If you’re gaining fat too quickly, slightly reduce calories while maintaining high protein intake.
If strength is plateauing, review your training program for progressive overload and ensure adequate recovery between workouts.
If you’re not recovering well between workouts, assess both your nutrition timing and overall calorie/protein intake.

Quick Results: One-Week Intensive Diet and Exercise Plan

If you’re looking to jumpstart your journey to a fuller behind, this comprehensive one-week plan combines targeted nutrition and exercise to maximize glute development in a short timeframe. While sustainable results take time, this approach can help kickstart the process and create noticeable improvements.

Before You Begin:

Take initial measurements and photos for comparison
Calculate your maintenance calories and add 300-500 calories for muscle building
Ensure you have proper workout equipment or gym access
Prepare meals in advance to ensure consistency

Daily Nutritional Framework:

Protein: 1.8-2.2g per kg of bodyweight (emphasis on complete protein sources)
Carbohydrates: 4-6g per kg of bodyweight (higher on training days)
Fats: 0.8-1g per kg of bodyweight (emphasize healthy sources)
Water: Minimum 3 liters daily

Monday: Glute Activation & Heavy Lifting

Nutrition Focus: Higher carbs to fuel intense workout
Breakfast: Protein oatmeal with 2 whole eggs and berries
Lunch: Chicken breast, sweet potato, and broccoli
Pre-workout: Rice cake with almond butter and banana
Post-workout: Whey protein shake with fast-digesting carbs
Dinner: Salmon, quinoa, and asparagus
Workout: Barbell hip thrusts (4×8-10), sumo deadlifts (4×6-8), Bulgarian split squats (3×10-12 per leg), abductor machine (3×15-20)

Tuesday: HIIT & Glute Isolation

Nutrition Focus: Moderate carbs, emphasis on protein timing
Breakfast: Greek yogurt parfait with granola and mixed berries
Lunch: Turkey and avocado wrap with side salad
Pre-workout: Apple with protein shake
Post-workout: Chocolate milk (natural recovery drink)
Dinner: Lean beef stir-fry with vegetables and brown rice
Workout: 20-minute HIIT circuit (jump squats, box jumps, glute bridges, lateral band walks) followed by cable kickbacks (4×15 per leg), frog pumps (3×20), and standing glute abductions (3×15 per leg)

Wednesday: Active Recovery & Nutrition Focus

Nutrition Focus: Slightly lower calories, emphasis on recovery nutrients
Breakfast: Protein smoothie with spinach, berries, and almond butter
Lunch: Large salad with tuna, chickpeas, and olive oil dressing
Snack: Cottage cheese with pineapple
Dinner: Baked cod with sweet potato and green beans
Activity: 30-minute walk, foam rolling session, and 20-minute yoga flow focusing on hip openers and glute stretches

Thursday: Volume Training for Glutes

Nutrition Focus: Higher carbs to support volume training
Breakfast: Egg white omelet with vegetables and whole grain toast
Lunch: Chicken and rice bowl with mixed vegetables
Pre-workout: Banana with 1 tbsp honey
Post-workout: Protein shake with berries and oats
Dinner: Turkey meatballs with whole wheat pasta and tomato sauce
Workout: Back squats (4×12-15), Romanian deadlifts (4×12-15), walking lunges (3×20 steps), glute bridges (3×20-25 with 2-second hold at top)

Friday: Plyometrics & Explosive Training

Nutrition Focus: Moderate carbs, higher protein
Breakfast: Protein pancakes with berries
Lunch: Salmon with quinoa and roasted vegetables
Pre-workout: Rice cakes with jam
Post-workout: Tart cherry juice with whey protein
Dinner: Shrimp stir-fry with vegetables and brown rice
Workout: Jump squats (4×12), box jumps (4×10), explosive hip thrusts (4×12), speed skater jumps (3×20), followed by 15 minutes on stairmaster at high intensity

Saturday: Heavy Glute Focus

Nutrition Focus: Higher carbs and protein for final heavy session
Breakfast: Avocado toast with poached eggs
Lunch: Lean beef burger with sweet potato wedges
Pre-workout: Greek yogurt with honey
Post-workout: Protein shake with banana and cinnamon
Dinner: Chicken stir-fry with vegetables and rice noodles
Workout: Weighted glute bridges (4×10-12 heavy), sumo squats (4×8-10 heavy), single-leg deadlifts (3×12 per leg), cable pull-throughs (3×15)

Sunday: Complete Rest & Recovery

Nutrition Focus: Slight calorie reduction, focus on recovery nutrients
Breakfast: Veggie frittata with side of fruit
Lunch: Tuna salad with whole grain crackers
Snack: Greek yogurt with berries
Dinner: Baked chicken with roasted vegetables
Recovery focus: Epsom salt bath, full-body stretching session, 8-9 hours of quality sleep

Remember that while this intensive one-week plan can kick-start your progress toward how to make your butt bigger, sustainable results come from consistent effort over time. Use this week as a template to understand what works for your body, then transition to a more sustainable long-term approach that you can maintain for ongoing progress.

Also, read – How to Workout With a Busy Schedule

Wendy Lord - Registered Dietitian

Wendy is a Registered Dietitian with a passion for writing about nutrition, health, and medicine. Her aim is to translate the medical jargon to make information accessible to everyone so that they can make informed decisions about their health.
Education:
BSc. Dietetics (UKZN) (1994 - 1998)
Post-Graduate Diploma: Dietetics (UKZN) (1999)

What Food Makes Your Butt Bigger? Discovering Dietary Choices for a Fuller Figure