Top Reasons Why Your Booty Isn’t Growing

Top Reasons Why Your Booty Isn’t Growing

Let me guess–you’re doing squats all day everyday, but you’re confused why you’re not getting a bigger butt? Stop what you’re doing. I repeat. Stop what you’re doing. Squats are great. Will they get you a bigger butt? Maybe–if it’s done with strategy. But if your workouts aren’t planned or consistent you’ll risk seeing any type of booty growth. Do it wrong enough and you might even see it getting smaller. Glute building is a science. Attack the workouts like a science and you’ll get guaranteed results. Keep reading to learn why you might be not be seeing booty growth:

You’re Not Doing the Right Exercises

The first place to evaluate is your exercise selection. In my previous post, I go over the best types of exercises to build a butt fast and efficiently. These consist of pumpers, activators, and stretchers. In order to get even the stubbornest glutes to grow you have to select the appropriate exercises from each category. Picking through different exercises in the pumper, activator, and stretcher categories will target and challenge your glutes to grow.

You’re Not Lifting Frequent Enough

On top of picking the appropriate exercises you have to make sure you’re lifting frequent enough. Yes, “lifting” includes the pumper exercises, that are often only body weight or band resistance. However, this means that they are done in the higher rep range (think  up to 30-50 for 2 sets) and anywhere from 4-7 days a week. The frequency range is completely dependent on the person. A good rule of thumb: wait until you’re not sore before doing any activator/stretcher type exercises. Pumpers, despite causing a high metabolic stress, they have a lower activation level and generally go through a smaller range of motion. Translation: it’s safe to do them just about every damn day.

You’re Not Lifting Heavy Enough

When you do select to do the activator and stretcher type exercises it’s important to remember to select your weight appropriately. If your rep range is 8-10 make sure you can only do 8-10 reps with a given weight. You’ll know it’s too easy if once you reach 8-10 it can feel like you can do a few more reps. Likewise if your rep range is 6-8 your weight selection should be higher than your 8-10 range. Always make it a goal to go up 2.5lbs per week. Be safe, but don’t be afraid to push yourself.

You’re Not Eating Enough

If your workouts consistent of the right exercises, the right weight, and the right frequency the next place to evaluate is your nutrition. In order to grow muscle you must eat in a surplus. This does not mean you’ll pack on a ton of fat and have cellulite from your ass to your ankles. This is required to build and tone muscle. Without adjusting your calories your body will stay in a “maintenance” mode. Additionally, if you’re not giving your body enough energy you wont be able to sustain heavier, more frequent lifts with will absolutely halt your booty growth.

You’re Doing Too Much Cardio

Lastly, just like nutrition this all comes comes back to: calories in > calories out. If you can’t get off the treadmill, you’re burning excessive calories. You will already be burning a high level of calories with your regular lifting schedule and on top of that will need to up your calorie intake to push past a booty building plateau. Save the spin class for when you’re goals are to lose weight–not build muscle.


3 Best Exercises You Need Do to Build a Booty Fast

3 Best Exercises You Need Do to Build a Booty Fast

Ladies and Gentlemen, please allow me to introduce to you the God of the Glutes: Brett Contreras. Yes–he’s that good. Contreras (or the Glute Guy as he calls himself) is known world-wide not only by his ability to transform pancake booties but also by his ground-breaking research in the sports-science realm. It’s safe to say his approach to booty building is heavily supported in scientific literature and has shown his faithful followers some incredible results. I highly recommend visiting Contrera’s website for more info on all things sports science as well as, Stijn van Willigen, who outlined the info in this article as well.

For the glutes, there are a wide range of exercises to choose from. Contreras himself preaches “The Same But Different” philosophy: focus on the fundamental exercises types, be smart about exercise selection, and your booty will grow.

Now, let’s get in to the 3 types of exercises you need to do to build-a-booty:

  • Stretchers (E.G. the squat)
    • Moderate muscle activation
    • Large range of motion
    • Large Eccentric Contraction
    • Need about 3-4 days of recovery

Stretchers are HARD. Think squats and deadlifts: your glutes go from a relatively shortened position (standing) to end range of motion, where the glutes are under high muscle tension . These types of exercises do a good job at recruiting the glutes but load a lot of stress on the muscle, and as a result, require more time between exercise frequency.

  • Activators (E.G. the hip trust)
    • Excellent muscle activation
    • Moderate range of motion
    • Moderate Eccentric Contraction
    • Need about 1-2 days of recovery

Activators are the bread and butter of any good booty building program. They cause less muscle break down the the Stretchers, but still are excellent for the growing glutes beacuse of the high level of muscle activation

  • Pumpers (E.G. lateral band walk)
    • Low to average glute activation
    • Small range of motion
    • Small focus on eccentric contraction
    • Need about 1-2 days of recovery

Pumpers are great as they generally require less recovery time. Their activation is also low, but are able to be done more frequently to help you get those glute gains.


Now that we’ve gone over the 3 different exercise types and how much recovery time they need, let’s go over actual example exercises. The following chart, originally posted by Stijn van Willigen, gives examples of each type of exercises:



Lastly, let’s go over programming. Your workout program should align with your goals, so it’s impossible to get a “one size fits all” program. Some people will respond better to more pumpers and some by more activators. It’s all about strategic trial and error. For me, I can train glutes up to 4x/week and see continual progress. Others may need to train 2x or 6x/week. In the end, you need to do what your body responds to the best. By using the above info as a guideline you can incorporate a better strategy to building a better booty fast.

Here’s an example of my favorite way to train glutes:

  1. Pick a “Frontal Abduction” and “Transverse Abduction” exercise and do 2 sets 10-20 reps
  2. Pick a quad dominant “Head Driver” exercise and do 3 sets of 6-10 reps
  3. Pick a hip dominant “Head Driver” exercise and do 3 sets of 6-10 reps
  4. Pick a “Hip Driver” and do 3 sets of 10-20 reps

The Workout:

  • Banded Side-lying Clams 2×15
  • Lunges 3×10
  • Romanian Deadlift 3×8
  • Barebell Hip Thrust 3×15


Want to read more? Find the full article on Bret Contreras’ website here.