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

By Rachael Attard, Updated Jun 9, 2022
how to get a bigger butt in one week

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 one week


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:


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! :) 


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. 

how to get a bigger butt in one week glute exercises

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


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!

how to get a bigger butt in one week bubble butt


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. 


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. 


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. 


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 :)


And you want to transform your booty and even your whole body, you should know about my 3 Steps to Lean Legs Program. I designed it to help you get the legs you’ve always wanted – lean and toned with a roudn perky bottom!

My 3 Steps to Lean Legs Program consists of three parts – Cardio, Resistance Training and Meal Plan. And most importantly, all three steps are designed according to your specific body type which means you are going to get the best possible results :)

Also, for the second part of my Program – Resistance Training, I now have FULL-LENGT videos you can follow from warm up to cool down. Let’s train together! 

To find out more about my FULL-LENGTH VIDEOS, follow this link:

Love Rachael xx

Tags: booty workout, butt exercises, butt workout
Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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26 comments on “How to Get a Bigger Butt in One Week (Without Bulking up Your Quads)”

    Laurel says:

    Can you recommend any app which can help me workout?

      Lean Legs Support says:

      Hi lovely! We are actually working on an app that could certainly help you achieve your fitness goals in an easier way. In the meantime, you can try using apps that could help you track your calories, count your steps or help measure the calories that you burn. A good example is MyfitnessPal. :) If you need more tips, feel free to reach out to us at

    Gracie says:
    I’m an endomorph.
    How can i get the above image

      Lean Legs Support says:

      Hi lovely! The best way to achieve your fitness goals is by following the right type of workouts and diet for your body type. You can share more details with us so we can determine the right program for you. Feel free to reach out at :)

    Navya says:

    How to square face to v shape possible or not? Naturally way

      Lean Legs Support says:

      Hi lovely,

      The shape of your face is mostly based on genetics. If you want to slim them down, weight loss could help. Spot-reduction isn’t really possible so if you want lode fat in ceratin areas of your body, even your face, you’ll need to lose weight overall. :)