How to Get a Jiggly Butt: 5 Proven Butt Exercises, Nutrition, and Tips

Getting your butt to jiggle is one of the many hard-to-achieve goals people set for themselves. It’s also a longtime goal for many of us, but we rarely achieve it. So many factors can contribute to having a jiggly butt, and it’s not like one product or technique works for everyone.

To get a jiggly butt, you can do squats and lunges to build up the muscles in your rear end. You can also do cardio exercises to burn fat and slim your body to make your buttocks appear smaller and more toned. Tight, form-fitting clothing may be used to give your butt a little extra lift and definition in addition to wearing it.

Here’s my handy guide that teaches you step-by-step what foods to consume, what exercises to do, and how to do them, and last but not least, some advice on how getting a good jiggly butt isn’t as hard as it first seemed.

Know Your Butt

Before we get into how you can get a jiggly, round, and bigger booty, it is important to discuss the different parts of the glutes. Having knowledge of this anatomy will help do core workouts that will target glute muscles

Gluteus Maximus

This is the largest muscle in the glutes. It is a muscle slab that is located closer to the upper leg. The gluteus maximus is responsible for both upper and side leg movements.

For example, during thigh movements or while doing a basic squat, you can feel this muscle contract.

Gluteus Medius

Known as the G-med, this muscle is located near your hip joint. When doing oblique workouts, this muscle is activated. It also runs down to the trochanter and is likely to be targeted by specific exercises such as hip thrusts.

Gluteus Minimus

This muscle is found in the center of the anterior and inferior gluteal lines. It does the same work as the G-med, which, surprisingly, helps the knee extend and stretch out more. This muscle also helps with the rotation of the thighs.

How to Get a Jiggly Butt With 5 Exercises

1. Progressive Overload, e.g., Weighted Squats

Hate to lie to you, but you will not see much of a difference in your butt if you use the same dumbbells or kettlebells every time you do workouts to get a bigger butt.

Progressive overload for glutes is a strength-training concept that says: to get bigger and a jiggly butt, you need to continuously increase the amount of resistance that you expose your glute muscles to.

In simple words, you keep adding weight and/or reps in your workouts every time to consistently challenge your glutes.

Target location: the glutes

How to Perform a Weighted Squat

• Stand on both feet, chin up and lift any equipment of your choice while performing a squat.
• Make sure you can support the weight of the equipment.
• Remain in this position for a few seconds.
• Go back to starting position and repeat the workout.

2. Donkey Kicks

Your glutes are very strong muscles that need a lot of resistance to be challenged enough for growth. If you are a beginner who wants to get a soft jiggly butt with donkey kicks, you will have to build up a routine.

This is basically doing the same exercise every time to make movements harder for your glute muscles. You can also do this by wearing ankle weights or using the Top 10 Best Resistance Bands for Glutes.

Made from high-quality cloth and polyester, these resistance bands are made to last, which means that you never have to worry about breakage while exercising. We like these booty bands because of the anti-slip material made from the highest quality premium elastic fabrics.

These workout bands are designed to work, shape, and tone all of your glute muscles. They are made from a unique elastic material that cannot pinch your skin or roll up during almost any exercise you do. Each booty band comes with rubber grippers on the inside, which also helps to prevent slipping

Although other muscles are engaged to some extent, donkey kicks mainly target your butt. Complete beginners may be able to build muscle and enhance thighs with donkey kicks.

Apart from butt muscles, some other muscles you work out with donkey kicks include hamstrings and lower core back.

How to Perform Donkey Kicks

• Keep your hands on the grounds
• Kick your left knee backward
• Perform this workout for the other leg
• Repeat workout

3. Lunges

There are many different types of lunges that can be used in a variety of contexts, depending on the goal(s) one wishes to achieve. There are forward lunges, reverse lunges, walking lunges, split squats/lunges, and angled/offset lunges.

To effectively sculpt a soft booty, you need to engage all three gluteal muscles. Follow this basic lunge workout to target your glutes.

Lateral Lunge (Side Lunge)

A lateral lunge is a lunging movement that targets the muscles of the hips, thighs, and glutes. It is characterized by bending at the knees while lunging to one side. This workout targets both the gluteus medius, maximus, and minimus.

How to Perform a Lateral Lunge

• Stand with your toes pointed forward
• Step one leg out to the side as you bend the knee 90 degrees. The other leg should be in a straight position
• Push your weight off your working leg as you straighten back up into starting position
• Keep the arms relaxed by your sides while lunging, with palms facing front to back
• While lunging, keep weight on the heel of the foot that is lunging

A great workout piece of equipment that can complement a lateral lunge is the Elzxun Kettlebell. This kettlebell is designed in the most dynamic way to get your heart rate up in less time.

It features non-slip loop handles and a heavy-duty material (HDPE), all for compound exercises. In no time, you will be able to shed off extra calories, grow booty, tone muscles, increase movement, and strengthen your back muscles.

Moreso, this kettlebell is all you need to grow your booty. With just a little bit of practice, anybody can do kettlebell exercises. It is also very convenient, which means that you can do any workout anywhere, any time.

Curtsy Lunge

A curtsy lunge is a lunging movement that targets the muscles of the hips, thighs, and glutes. It is characterized by bending at the knees while lunging to one side and crossing the back foot behind the front leg.

This move works out the gluteus minimus more than the other two-glute muscles.

How to Perform a Curtsy Lunge

• Start in a standing position with both feet apart
• Step the right leg back behind the body and to the left, bending both knees into a curtsy-like movement style
• The right leg should cross behind the left leg
• Push off the right leg and return to starting position

Reverse Lunge

This workout targets the gluteus maximus.

• Step one leg straight back, bending both knees at a 90-degree angle
• Your left must be parallel to the ground, as your torso needs to stay upright
• Push off the back foot and return to a standing position
• Make sure to do all these lunge variations with equal reps on both sides

If you want to grow a jiggly soft butt fast, all these lunges can be done while holding the Leadnovo Dumbbell and Barbell Set to increase the resistance. Unlike some training sets, the quality of these fitness dumbbells speaks for itself.

The equipment features a strong metal rod with a six-month warranty to back up this sentiment. The bonus is that users can add additional weights to each separate dumbbell.

4. Glute Bridge

A glute bridge is a pelvic movement that works the buttocks and hip muscles.

How to Do a Glute Bridge

• Lie down on your back with your knees bent
• Extend your arms down by your sides and palms on the floor
• Pressing your feet into the floor or bench and keeping your shoulder rooted to the ground
• Lift your hips into the air until your body creates a straight line from your knees to your shoulders
• Squeeze your glutes at the top, hold for one to three seconds, and return to the floor. That counts as one rep
• Complete four sets of 10 to 15 reps total

How to Add Resistance to Your Glutes

• Rest a barbell straight against your pelvis
• Place your hands on the bar right on either side to keep the weight from rolling down your body.
• Take a break between sets.

5. Hip Thrusts

This workout move is a famous one. You have probably seen it on your social feeds. However, to grow a bigger butt, the hip thrust needs upper back weight support, typically in the form of a barbell.

How to Perform Hip Thrusts

• Begin seated with a barbell back on your thigh resting against a bench or box, feet flat
• Rest arms on the bench for stability and root feet on the floor
• Lift both hips up until your trunk is parallel with the floor
• Squeeze your butts at the top before returning to start
• That is one rep. Aim for four sets of 10 to 115 reps
• Once you have stability, add weight by laying a barbell across your hip

Apart from working out, another critical factor to consider for growing big booty is diet.

How to Get Bigger Buttocks Fast

For those who want to boost their confidence and their backside at the same time (and why wouldn’t you?), there are a couple different methods you can use, depending on how much time you want to spend working on it.

And there are plenty of options out there—there are pills, creams, exercises that focus on butt enhancement. We won’t go over all of them here, but we will go through what we think is the best method for getting bigger buttocks fast.

The good news is that there is an answer to the question. You can get bigger buttocks fast!

The thing that you need to know though is that it isn’t going to happen overnight. This just means that you are going to have to be patient and consistent with your efforts if you want your buttocks muscles to grow and strengthen at a faster rate.

One of the best ways for you to get bigger buttocks fast is doing squats on a regular basis. Squats are one of the most effective exercises out there because they work not only on your glutes but also on your hamstrings, quadriceps and other leg muscles as well.

It doesn’t matter how much weight you lift in squats either because even when you use just a small amount of weight, you will still get a lot of benefits out of doing squats on a regular basis.

Another great exercise that can help you get bigger buttocks fast is lunges. Lunges are another form of leg exercises where you have to hold weights in your hands while doing them.

How to Make Your Bum Bigger Overnight

When you’re working out and don’t see the results you want, it’s easy to get frustrated. But it’s important to remember that your bum is one of the hardest parts of your body to sculpt.

If you’re looking for a quick fix to make your butt bigger overnight, here are some things to keep in mind:

How to Get a Bigger, Jiggly Buttocks Naturally

Include Proteins in Your Diet

You’ve heard it all before: Fish is brain food. Eggs help you slim down. Beans can lower your cholesterol. But when it comes to your butt, these foods are more than just good for your health—they’re also good for your glutes!

In fact, research suggests that adding more of these protein-rich foods into your diet could be the easiest way to give yourself a bigger, more lifted backside.

In one study, published in The Journal of Nutrition, researchers found that women who increased their daily protein intake to 30% (that’s about 2.2 grams per kilo of body weight) gained 33% more fat-free mass and lost 44% more body fat after 12 weeks—basically, they gained muscle and lost fat faster than the women who only upped their protein intake by 10%.

The reason why? Protein stimulates muscle growth and helps maintain lean muscle mass as you lose weight, meaning that even if you do lose some pounds (which many people will), you’ll still have a toned physique. And with the added lift from the extra lean muscle tissue in your butt, it could look perkier than ever.

—basically, they gained muscle and lost fat faster than the women who only upped their protein intake by 10%.

The reason why? Protein stimulates muscle growth and helps maintain lean muscle mass as you lose weight, meaning that even if you do lose some pounds (which many people will), you’ll still have a toned physique. And with the added lift from the extra lean muscle tissue in your butt, it could look perkier than ever.

Consume Healthy Fats

The butt is covered with fatty tissue. Therefore, to grow your booty naturally, you need to increase your daily intake of healthy fatty foods. The primary sources of healthy fats to begin consuming are avocado, peanuts, and olive oil.

Avoid processed fast foods as these foods have a higher percentage of saturated fats that can trigger fat gain. Moreso, from the health perspective, it is advised to go organic to lower the chances of getting diabetes, hear-failures, and obesity.

Carbs

You should consume a few carbohydrates if your goal is to get a bigger butt (not completely cut carbs out). The number of grams to consume daily should depend on your goal, fitness level, and current weight.

Micronutrients

Vitamins and minerals are 100% highly essential for high metabolism and tissue repair. Fruits, veggies, nuts, and proteins are excellent sources of micronutrients.

Since you are working out to get a big booty, adding fruits and veggies to your diet will keep you from becoming tired by increasing your energy levels.

How to Get a Bigger, Jiggly Butt Without Exercise

You could always go the traditional route and hit the gym, which you know will get you results. But if you’re busy with work and family obligations, it’s hard to find time to stick with a consistent workout routine.

Not only that, but there are plenty of people who enjoy being active but don’t love the idea of working out in a gym setting—we get it, gyms can be intimidating!

For girls who want a bigger butt, there’s an alternative to exercise: creams, gels, and pills.

The ass-enhancing cream industry is big business, with products that make all sorts of claims. Some are topical gels or lotions like the popular BFE Butt Enhancement & Enlargement Cream. Others contain ingredients like fenugreek or hyaluronic acid, which can be found in prenatal vitamins and some moisturizers.

Because the ingredients are natural and relatively harmless, these products are available in drug stores and online. But if you’re not careful when choosing your cream or gel, you may pay a premium price without any benefit at all.

Buttocks creams often contain fenugreek extract, a plant extract used in many Indian curries for its pungent smell and slightly bitter taste. The active ingredient in fenugreek is called diosgenin, which is said to help increase estrogen levels and fat loss.

This can lead to increased muscle definition and a reduction in body fat—which may have some effect on your butt.

However, there have been no studies done on the link between fenugreek extract and bigger butts; so any claims that it improves the appearance of your rear are unproven.

How to Get Rid of Fat Buttocks

As the human body ages, the fat cells in our buttocks tend to expand. The buttock may also become saggy and unattractive. This is due to several factors, but genetics is probably the main culprit. However, there are a number of ways you can reduce the size of your buttocks and improve its shape.

First and foremost, you have to exercise regularly. A combination of cardiovascular exercises and weight training will work wonders for your body. Cardiovascular exercises include running, jogging, cycling, or brisk walking.

Weight training involves lifting weights with free weights or machines at a gym. Aim for at least three sessions per week, each lasting about an hour.

You should also eat sensibly, avoiding fatty foods and sweets. Instead, choose high-protein meals to build muscle mass in your body.

Pro Tips for Your Butt Workout

• Don’t be afraid to mix things up – There is nothing wrong with changing it up every now and then. This is especially important when it comes to your butt exercises.
• Choose the right exercises – Butt exercises should be focused on toning and building your butt muscles. It is also important to choose exercises that do not put too much strain on your lower back.
• Keep your blood sugar levels high – If your goal is a softer, rounder bottom, then consuming some sugary foods or drinks before and after your workout is a good idea.
• Maintain your hydration levels – It is important to maintain your drink intake while you are trying to get your butt jiggly.
• Switch up your weight training routine – Switching up your routine is a good way to keep things interesting and prevent boredom from setting in. It is also a good way to change up your workouts and keep things interesting.

Frequently Asked Questions

Key Takeaway

Making your buttocks soft and smooth without any exercise is not easy as it seems. You have to work out a lot for a long time, and then only you can expect some results. Generally, working out is the safest way to make the butts bigger, but it is also possible with just a diet.

To make your buttocks soft and smooth, do workouts that target all three glutes, such as donkey kicks, lunges, and the famous glute bridge.

If you have any questions or comments about this article, then feel free to leave them in the comment section below!