How to Get a Bigger Butt in One Week (Without Bulking up Your Quads)

Let’s be real…VERY few people are born with a booty like Jennifer Lopez or Kim Kardashian. It happens, but for the vast majority of us, we have to work at getting a butt that makes us feel really sexy. 

Everyone can get a bigger booty but is it possible to get a bigger butt in just one week?

Yes and I’ll share with you guys my secret on how to do it :)

HOW TO GET A BIGGER BUTT IN A WEEK – FOLLOW THESE 3 SIMPLE STEPS 

As long as you go about things the right way, you can get a bigger butt in just one week. And believe it or not, getting a bigger butt in 7 days doesn’t include squats!

This process can be broken down in three simple steps:

STEP 1: KNOW YOUR BODY TYPE

I talk a lot about body types and for a really good reason: your body type influences how you put on muscle, how much body fat your body naturally tends to store, and the types of exercises you actually need. 

If you naturally store a lot of muscle / fat in your lower body, you will need to do different exercises to someone who struggles to put on muscle. 

If you aren’t sure about your body type, I have a special Quiz that will help you determine your body type in just 2 minutes and it’s completely free. Plus you’ll get some workout and diet tips for your body type after! :) 

STEP 2: TARGET THE RIGHT MUSCLES

Let’s talk about glutes. 

Your butt consists of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. When you have strong glute muscles, you have a nice, round butt. But if the glutes are weak, your butt won’t have that Kardashian vibe. 

When looking to get a bigger butt in a week, you’ll want to focus on training all those three of these muscles. 

So which are the best workouts that will target your glutes?

Squats? Lunges? Well, neither actually!

Squats, lunges, and other traditional “butt” exercises target your glutes. But they also work out the surrounding muscle groups including your quadriceps and hamstrings. This often means that you will build your entire lower body and it can cause bulkiness in your legs.

This can be fine if you are the ectomorph body type that doesn’t put on muscle fast. But if you’re an endomorph or mesomorph, you’ll want to find exercises that target your glutes specifically. 

Here are some of my favourite butt workouts that will work your glutes from various angles without bulking up your quads and hamstrings:

Resistance Band Booty Building Workout

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Legs and Booty Workout for Beginners

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My 3 Go-To Moves for A Bubble Butt

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Adrenal Fatigue Friendly Lower Body Workout

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SPICE THINGS UP BY MAKING YOUR OWN CIRCUIT

It never hurts to vary up your workout. And sometimes, doing the same routine over and over again gets b-o-r-i-n-g!

If you feel up to it, create your own circuit training session with these glute-only exercises:

• Donkey kicks
• Rainbow donkey kicks
• Straight leg donkey kicks
• Bird dog
• Glute bridge
• Glute bridge pulses
• Single leg glute bridges
• Fire hydrants
• Donkey kick cross
• Standing donkey kick extensions
• Donkey kick pulses
• Standing kickbacks with resistance bands
• Standing back leg lifts

Choose 5-6 of these exercises and do each one for 45 seconds to 1 minute. Make sure to do single leg workouts on one leg first before moving to the other leg. This will make the workout tougher and more effective.

For best results, you’ll want to repeat your circuit 2-3 times. No rest! And to make it even more challenging and get results faster, you can always add ankle weights or resistance bands, especially if you are an ectomorph!

STEP 3: MAKE SURE YOU’RE EATING RIGHT 

When you’re looking to get a bigger bum as fast as possible, it’s natural to think that working out is all you need to do. But those workouts won’t be as effective as you want them to be if you’re not eating right.

And there’s more to eating right than just counting calories. 

EAT MORE PROTEIN

Your muscles need protein to grow, develop, and repair after working out.

So if you want to grow your booty, you’ll want to eat more lean protein. 

Now, I’m not saying rush to the store and pick up as many protein bars as you can find. Instead, look for unprocessed natural lean proteins:

• Cottage cheese
• Chicken and poultry 
• Salmon
• Beans
• Tuna
• Soya nuts
• Eggs
• Lean beef

By staying away from processed protein sources, you’re giving your body the tools it needs to build muscle. 

DITCH THE BAD STUFF

I’m really not a fan of processed foods. They’re full of sugar, sodium and often leave you feeling bloated. 

Cut them out. Get rid of processed foods, avoid drinking alcohol, and eat foods that are high in protein. Eat clean whenever possible. 

And if you keep avoiding those things, you’ll keep progressing in the long-run. Think of it this way: the healthier you are on the inside, the easier it will be for your body to look great on the outside.

And as a bonus, you’ll feel better. And when you feel better, you’ll be able to keep pushing yourself to reach your goals and get the body you’ve wanted for so long. 

IS IT POSSIBLE TO GET A BIGGER BUTT IN A WEEK?

Absolutely yes. You just need to be dedicated. 

• Learn your body type – Some body types will find it easier to build a perky butt in just one week
• Target your glutes specifically –  Focus on butt workouts that will work your glutes from various angles
• Change your diet – Eat plenty of lean protein and avoid processed foods, sugar, alcohol, and carbs. 

If you stick to this, you’ll get that perfect butt in no time :)

REACH YOUR FITNESS GOALS WITH MY LEAN LEGS PROGRAM 1

And you want to transform your booty and even your whole body, you should know about my Lean Legs Program 1. I designed it to help you get the legs you’ve always wanted – lean and toned with a round perky bottom!

My Lean Legs Program 1 contains FULL-LENGTH videos you can follow from warm up to cool down. And most importantly, all this 8-week program is designed according to your specific body type which means you are going to get the best possible results :)

Let’s train together! 

Love Rachael xx