How to SQUAT Your Way to a Bigger Booty


If you’re anything like me,  you want curvy legs and a big booty. However, there are some techniques you need to keep in mind when trying to grow your legs and glutes. Anytime we want to increase muscle size, we need to EAT more than we burn off. This is not an excuse to binge on junk food loaded with sugar and simple carbs. While there’s always room for a cookie here and there in a balanced diet, the quality of the foods you eat is vital to your booty-gain process!

Exercise is also extremely important. We want to signal our bodies to gain muscle in the right places while also avoiding too much cardio - which will burn off weight. There’s a simple acronym for booty-building, and that is SQUATS.

S - Squat low


Quite literally - you need to be doing weight-bearing exercise on your legs that targets your glutes. If you have a knee injury or are a beginner, body weight lunges or weight-machines are perfectly fine too. It’s essential to pay attention to form to target your glutes while doing these exercises. To find great leg exercises to replace squats, check out this PRETTY GIRLS SWEAT article!

Q - Quit doing so much cardio!


Yes, cardio is important for heart health. However, it is possible to do too much of it! Cardio burns fat AND muscle, so if your goal is weight gain, limit your cardio to twice a week at around 20 minutes per session. Also, be sure to fuel your muscles with carbohydrates and fats after a cardio workout. A banana and peanut butter work perfect!

U - Up your weight 

According to fitness expert Jay Cardiello, training with heavy weights promotes a woman’s body to produce extra testosterone to promote muscle growth and weight gain. This will not make you look “too muscular,” but rather increase the size of your legs and glutes, which is our goal here! Always be sure to increase weight five pounds at a time to prevent injury.

A - Always get enough calories!

If you don’t eat above your caloric deficit (also known as the number of calories you’re burning), you cannot produce more muscle. Even if you want to remain lean while growing muscle, you need to eat more calories to make up for those you burn! According to Livestrong magazine, Fitness expert Michael Matthews recommends a 5 to 10 percent increase over your daily weight-maintenance calories for building mass. This calculator is a great way to calculate how many calories you need in a day.

T - Take recovery days

Rest is just as important as exercise. As a personal trainer, I feel that people have the misconception that training itself builds muscle. However, it’s the opposite. Exercise breaks down muscle and REST builds it! Take one day off a week to recover your muscles and allow for new growth. Also, avoid exercising the same muscle group two days in a row!

S- Stop eating low-quality foods


I can’t stress this enough! Even if you’re trying to eat more calories, the quality of those calories definitely counts. Your bodily functions rely on the vitamins and minerals from the foods you eat, and muscle growth is no different. If you don’t have a balanced diet with fruits and veggies, you may find yourself with a lack of results! The same way plants need water to grow, you need nutrients. Eat your cookie, but don’t forget the salad too!

I hope you enjoy your booty-growing results as much as I do! Remember, there is always flexibility in any diet or fitness routine. The saying “you get what you pay for” can be compared to “you get what you exercise for.” The more dedicated you are to your fitness goals, the better results you will see.

Remember to always consult with your doctor before beginning any diet or workout routine.

Have any booty-growing advice? Comment below.

SWEAT REPORTER | Paytra is a musician and writer out of New York City. She moved from a small town in Michigan at age 16 to pursue her dreams, and has been making her mark in the Big Apple ever since! She is a Business Management major and double-certified personal trainer with 6 years experience, so she loves to write about all things nutrition/fitness. You can find her in the studio, at the gym, writing in her journal, or playing piano: and if all else fails, she’s hitting up her favorite coffee shop in Midtown Manhattan! site: