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The single-leg deadlift is an intermediate to advanced move that targets your glutes and hamstrings. It also challenges your balance and core stability. While consistency is key, you also want to make sure you are switching things up every once in a while so you do not plateau. Progressive overload can come in many forms, including the following: When your body usually stores fat in the hips and glutes, more calories may cause you to gain weight.

Research shows that eating peanut butter can reduce the risk of colon cancer. Plus, the peanut butter diet has a ton of health benefits thanks to its high protein content. But be careful, eating too much peanut butter can increase your risk of type 2 diabetes. Unfortunately, not every extra calorie you eat will go straight to enlarging your glutes, although prioritizing eating foods for a bigger butt will undoubtedly help.Follow all the exercises, diet, and lifestyle points mentioned above. Also, get your trainer and dietitian to work closely to help you achieve your goals. Not only do extra calories go to your bum, but they also give you the energy that you need to get through your harder leg days. One of our favorite guilty pleasure food- peanut butter has enormous health benefits. Due to its high fat and protein content, peanut butter can also help gain weight on the booty.

Cottage cheese is a must-try for those who want a bigger, toned, tighter butt without exercise. As it is rich in protein and fat-burning properties, it can boost the glutes in the best way! You have to do three series alternating 15 repetitions with one leg and then 15 repetitions with the other. Exercise can be a game-changer, no doubt about it. But let’s face it, you’d have to grind for a solid 6-8 months before you start seeing some real results. Any food that can promote booty growth also contributes to overall body mass and weight. The catch is that you can’t choose where your body stores the extra fat.

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It is much easier to hit your protein goal if you plan out your day of eating ahead of time and try to have a protein shake after every workout to really see the effects! 4. Be in a Caloric Surplus If the other mentioned options do not seem to work for you to get a bigger butt without exercise, or for whatever reason, you cannot do them or did not get benefit from them, you have the surgical options. If you are impatient to get a big butt without exercise, and you have a good budget to spend money on it, you can choose surgical options.