I want a BIG BOOTY

I would say a weighted squat, donkey kicks, lunges, walking on a treadmill with a high incline are all ways that can help getting a more toned bum. Some of the ways that I've used but I'm still trying to figure it out too!

sardelsa wrote: »

Growing the glutes can be slow (genetics can definitely be a factor), it requires proper training as well as ideally a surplus or at least eating at maintenance (although this will be a lot slower). If you are eating in a deficit to lose weight, you may see some improvement but it won't be too significant unfortunately.

I would recommend following a lifting program like Strong Curves which is especially focused on the glutes.

I've been growing mine for over 3 years now, so ya slow... it definitely takes time.

This.

sardelsa wrote: »

Growing the glutes can be slow (genetics can definitely be a factor), it requires proper training as well as ideally a surplus or at least eating at maintenance (although this will be a lot slower). If you are eating in a deficit to lose weight, you may see some improvement but it won't be too significant unfortunately.

I would recommend following a lifting program like Strong Curves which is especially focused on the glutes.

I've been growing mine for over 3 years now, so ya slow... it definitely takes time.

The proof is in the pudding.

I don't know if I can tell you how to grow your rear, but I will say that I took up running several years ago and my wife was NOT a fan! I completely lost my rear after 3/4 years of running. Luckily, for her, I developed chronic runner's knee and had to move to rowing (most muscle development). In the course of rowing, I got into competing with rowing and now I do a lot lifts like the others are talking about and it has been very slow going but the wife is pleased with the progress over a few years. I no longer have the flat Dad/runner thing going on back there... I do like to use the Stairmaster at the gym a lot, skipping steps and basically using it as a lunge machine. I'm now working a heavy KB program where I'm doing 150/200 swings on my hard rowing days. KB swings (with heavier weights) are pretty good for glute development.

Slower running is not a great idea, more powerful activities are required. Think long distance runner versus sprinter. You're wanting the sprinter bottom.

Cassidy95c wrote: »

Can anyone tell me what good exercises can help it or is it even possible?? If so how long does it take to achieve those results with consistent workouts??

I can tell you from experience DON'T DO SQUATS to build a booty. Squats are quad dominant.

You need glute dominate exercises...single leg glute bridge, hip thrusts (a must!!!), frog pumps, short stride walking lunges (don't take huge steps, and keep your knee over your toe), donkey kicks (put weight in your "leg pit" and lift), fire hydrants (again, weight in your "leg pit"), resistance band training (band around your knees or thighs for every exercise mentioned), deadlifts.

Whatever you do, work your glutes MORE than 1x/wk. Glutes are a lazy muscle. Make sure when you're working them, you are actively thinking about your muscle contracting. You must "feel the burn". The burn breaks down the tissue so it can rebuild stronger.

All mentioned exercises can be worked with body weight or weights, at home or in a gym. When you do squats, keep your toes light. Lift with your heels to activate more of the glute (again, this is NOT a glute focused exercise).

Don't expect an immediate change. It will take time. I gained 1" in my hips in 6 wks of hard physical therapy (8 exercises 3x each at 3x/day). I could definitely see a difference and feel a difference in my jeans. Hard work pays off.

Also, if you're eating at an extreme deficit you won't gain a single muscle. You MUST be putting enough protein, fat and carbs into your body if you're lifting weights.

Good luck!

I have a genetically small bum but have been able to get some decent results with weighted squats, weighted hip thrusts and kickbacks. The last two are even better as squats also focus on your hamstrings and not solely the glute. That and eating!!

As someone who definitely got all the boob genes and no booty genes, I’d echo other people here in saying it will take time and concerted effort, but it isn’t impossible. I do glute heavy leg days 2-3 times a week working in deadlifts, weighted hip thrusts, standing and kneeling (on a bench) weighted cable kickbacks, side stepping squats with a band around my legs, single leg squats, and a few other things. It has taken about 9 months but I can now bounce my previously flat booty in a pretty impressive fashion. Don’t be afraid to go heavy on the weights, after all you are looking to bulk not tone.