Look, we've all seen those Instagram posts – girls lifting heavy weights with the caption "squats for booty gains!" But when you've been doing squats religiously for months and your jeans still fit the same, you start wondering: is this whole "do squats make but bigger" thing actually legit? Or just fitness industry hype?
I remember my first year of squatting. Three times a week, pushing myself hard. My legs got stronger sure, but that round peach shape? Nada. Felt pretty damn frustrating if I'm honest. That's when I dug into the science and talked to real trainers.
Turns out the answer isn't a simple yes or no. Whether squats give you a bigger butt depends on how you squat, your body type, what you eat, and honestly – some genetic lottery stuff. Let's cut through the noise.
How Squats Actually Affect Your Booty Muscles
Squats primarily work three major muscle groups in your lower body:
| Muscle Group | Role in Squats | Impact on Butt Size |
|---|---|---|
| Glutes (Maximus, Medius, Minimus) | Primary hip extension and stabilization | Directly builds volume when properly activated |
| Quadriceps | Knee extension powerhouses | Builds thigh mass but can overpower glutes |
| Hamstrings | Assist hip extension and knee stabilization | Supports glute growth but doesn't directly add roundness |
The million dollar question: do squats make but bigger through glute growth? Technically yes, but only if two things happen:
- You're activating your glutes more than your quads (most people don't)
- You're eating enough protein to actually build muscle
See, your body is lazy. It'll use the strongest muscles for the job – usually your quads. That's why some folks get tree trunk thighs without significant butt changes. My trainer friend Jake puts it bluntly: "If you're not feeling it in your glutes during squats, you're just doing quad-dominant leg presses." Ouch.
Why Your Squats Might Not Be Working For Glutes
Based on coaching data from 50+ clients, here's why most people don't get butt growth from squats:
| Mistake | Why It Sabotages Growth | Fix |
|---|---|---|
| Cutting depth short | Glutes activate most at bottom position | Squat until hips drop below knees |
| Leaning too far forward | Shifts load to back/quads | Keep chest up, weight in heels |
| Using too much weight | Forces compensation by stronger muscles | Reduce weight until form is perfect |
| Knees caving inward | Disengages glute medius stabilizers | Push knees outward during ascent |
I made all these mistakes myself early on. Was loading up 135lbs on the bar feeling tough, but my glutes were basically asleep. Humbling when I dropped to 95lbs and actually felt the burn where it mattered.
PRO TIP Try this activation drill before squats: Lie face down and squeeze one glute cheek as hard as possible for 5 seconds. Repeat 10x per side. Sounds silly but wakes up those lazy glutes!
Squat Variations That Actually Target Glutes
Not all squats are created equal for building a bigger butt. After testing dozens of variations, these deliver the best results when you're chasing that "do squats make your butt bigger" dream:
- Goblet Squats - Holding weight in front forces upright posture, increasing glute stretch at bottom. Best for beginners. Start with 20-30lb dumbbell.
- Sumo Squats - Wider stance puts glutes in mechanical advantage. My personal favorite - I add 2 sets weekly with 105lbs. Feels like a glute inferno.
- Box Squats - Sitting back to a bench teaches proper hip hinge. Crucial for quad-dominant folks. Use 12-14 inch box.
- Bulgarian Split Squats - Unilateral work fixes imbalances. Hurts so good. Try 3x10 with 25lb dumbbells.
Surprisingly, traditional back squats ranked lowest for glute activation in EMG studies. The winner? Barbell hip thrusts (which aren't technically squats but we'll allow it). Here's how they stack up:
| Exercise | Glute Max Activation | Difficulty Level | Equipment Needed |
|---|---|---|---|
| Barbell Hip Thrust | 98% BEST | Medium | Bench, barbell |
| Sumo Squats | 85% | Medium | Barbell |
| Goblet Squats | 75% | Easy | Dumbbell/Kettlebell |
| Back Squats | 65% | Hard | Barbell rack |
The first time I properly did hip thrusts? Embarrassing. Could barely lift the empty bar. But six months later hitting 185lbs? That's when friends started asking if I got implants. Nope - just finally learned the right moves.
The Brutal Truth About Genetics and Booty Building
Here's the uncomfortable reality nobody talks about: genetics determine about 60% of your butt shape potential. Specifically:
- Muscle belly length - Longer muscle fibers create rounder shapes
- Fat distribution - Some store more fat in glutes naturally
- Pelvis structure - Wider pelvis provides "shelf" for glutes
Does this mean you can't improve if genetically disadvantaged? Hell no. But expecting Kim K results from squats alone when you have a rectangular body type? That's setting yourself up for disappointment. I've seen clients add 2-3 inches with targeted work though.
Nutrition: The Missing Piece for Glute Growth
You can't out-squat a bad diet. Building muscle requires:
| Nutrient | Role in Muscle Growth | Best Sources | Daily Target |
|---|---|---|---|
| Protein | Muscle repair/building blocks | Chicken, eggs, Greek yogurt, protein powder | 0.7-1g per lb bodyweight |
| Carbs | Training fuel & recovery | Oats, rice, potatoes, fruits | 1.5-2g per lb bodyweight |
| Healthy Fats | Hormone production | Avocados, nuts, olive oil | 0.3-0.4g per lb bodyweight |
Most women undereat protein. My game changer? Adding 30g whey isolate (I use Legion Athletics $35 tub) to oatmeal every morning. That alone gets me halfway to my 115g daily target.
Calorie surplus matters too. To add muscle, eat 200-300 calories above maintenance. Yes, this might mean temporary fat gain. No way around it - my six month "booty building phase" came with softer abs. Worth it though.
Realistic Timeline: When to Expect Changes
Social media lies. You won't get a bigger butt in 30 days. Here's what actually happens:
- Weeks 1-4 - Neuromuscular adaptations (better activation)
- Months 2-3 - Visible firmness but minimal size increase
- Months 4-6 - Measurable growth (0.5-1 inch)
- Year 1+ - Significant shape transformation
My measurements: +0.5" at 3 months, +1.25" at 6 months, +2.75" after 18 months. Slow but permanent gains beat quick fixes any day. Track progress monthly with photos and tape measurements - not just scale weight.
FAQ: Your Top Questions on Squats and Butt Growth
Do squats make your butt bigger without weights?
Bodyweight squats can tone but rarely build significant size. Muscle growth requires progressive overload - adding weight/reps over time. Prison squats won't give you a bubble butt.
How many squats daily to get a bigger butt?
Wrong question. Quality beats quantity. 3 sets of 8-12 heavy weighted squats twice weekly beats 100 air squats daily. Focus on intensity, not volume.
Why do squats make my thighs bigger but not my butt?
Means you're quad-dominant. Try sumo stance, focus on sitting back not down, add glute activation drills. Some thigh growth is inevitable though - that's just leg day reality.
Can you get a bigger butt with squats in 2 weeks?
Absolutely not. Anyone claiming this is selling something. Real muscle growth takes months. Temporary "pump" isn't actual growth.
Do squats make but bigger for everyone?
No. Results vary based on genetics, training history, nutrition, and form. Hardgainers might need 2+ years for noticeable changes.
Are squats or deadlifts better for glutes?
Deadlifts target hamstrings more. For pure glutes, hip thrusts dominate both. Do all three for complete development.
The Glute Growth Starter Plan
Putting it all together - here's the exact routine that finally worked for me after years of frustration. Perform twice weekly:
| Exercise | Sets x Reps | Key Form Cues | Avg. Starting Weight |
|---|---|---|---|
| Barbell Hip Thrusts | 4 x 10 | Chin tucked, squeeze glutes at top | 65-85lbs (women) 135-185lbs (men) |
| Sumo Squats | 3 x 8 | Feet wider than shoulders, push knees out | 65-95lbs (women) 135-175lbs (men) |
| Romanian Deadlifts | 3 x 12 | Micro-bend knees, feel hamstring stretch | 35-55lbs (women) 95-135lbs (men) |
| Walking Lunges | 3 x 20 steps | Take large steps, keep torso upright | 15-25lb dumbbells |
Rest 90 seconds between sets. Increase weight when you hit the top of your rep range for all sets. Track everything in a notebook or app like Strong ($4.99/month).
Supplement with 20 minutes glute-focused cardio twice weekly: incline treadmill walking (8-10% grade) or stairmaster. Burns fat so your hard-earned muscle actually shows.
When Results Don't Come: Next Steps
If you've trained consistently for 6+ months with minimal changes:
- Get hormone levels checked - Low testosterone/estrogen blocks growth
- Hire a coach for 3 months - Form fixes make all the difference
- Try tempo training - 4-second descent on squats shocks muscles
- Increase calories gradually - Add 150-200 daily until scale moves up 0.5lb/week
My last resort was working with a sports nutritionist. Turns out I needed 500 more calories daily and 40g more protein. Annoying expense but finally broke my plateau.
The Final Take
So, do squats make your butt bigger? They can contribute, but they're not magic. Real glute growth requires:
- Glute-dominant squat variations (sumo, goblet)
- Heavy hip thrusts as your primary builder
- Calorie surplus with high protein
- Patience through multiple training cycles
Will squats alone give you that round, lifted look? Probably not. But combined with targeted work and smart nutrition? Absolutely. Just don't expect overnight miracles. Took me 18 months to go from flat to photo-worthy. Stick with it - that booty gain confidence is worth every squat rep.
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