How To Get A Bigger Buttocks Fast At Home

Contrary to what many people believe, getting a bigger butt starts in the kitchen.

Pairing regular exercise with a healthy diet full of glute-growing foods is one of the most effective strategies to help maximize results.

Certain foods may increase muscle growth, strength, and recovery to help you achieve the derrière of your dreams.

Here are 15 foods that can help you get a bigger booty.

Diet's role in tush size

If you're looking to enlarge your butt, making a few modifications to your diet is the first step.

You should focus on growing your glutes, which are the muscles that make up your buttocks.

In particular, dietary protein is important for building and maintaining muscle mass — especially after exercise (1Trusted Source).

Other nutrients, such as carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery (2Trusted Source, 3Trusted Source, 4Trusted Source).

Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.

1. Salmon

Salmon is a great source of protein, packing 22 grams into a single 4-ounce (113-gram) serving (5Trusted Source).

Fatty fish like salmon are also loaded with omega-3 fatty acids, which provide numerous health benefits.

Some research suggests that omega-3 fats reduce inflammation, which may expedite muscle recovery and growth (6Trusted Source).

One study in 44 older adults found that taking omega-3s for 6 months helped increase muscle volume and strength, compared with a control group (7Trusted Source).

2. Flax seeds

Flax seeds not only boast a good amount of omega-3 fatty acids per serving but also high amounts of magnesium, phosphorus, and B vitamins (8Trusted Source).

Furthermore, adding flax seeds to your diet is a great way to boost your protein intake.

In fact, just 2 tablespoons (21 grams) of flax seeds provide around 4 grams of plant-based protein (8Trusted Source).

Increasing your protein intake is essential to building muscle for a bigger behind (9Trusted Source).powered by Rubicon Project

3. Eggs

Eggs are highly nutritious, providing plenty of selenium, vitamin B12, riboflavin, and phosphorus (10Trusted Source).

The B vitamins in eggs can help your body produce energy from your diet (11).

Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high-protein diet (10Trusted Source).

Additionally, leucine, an amino acid common in eggs, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown, which may be especially beneficial for enhancing your bum size (12Trusted Source).

4. Quinoa

Quinoa is a nutrient-rich seed that offers a whopping 8 grams of protein per 1/4-cup (45-gram) dry serving (13Trusted Source).

It also packs all nine essential amino acids, which you must obtain from your diet because your body can't make them on its own (14Trusted Source).

Plus, it's high in complex carbs, which can provide extra energy to fuel your workout.

During resistance training, consuming carbs alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy levels (15).

Notably, great workouts may translate to a phenomenal fanny.

5. Legumes

Legumes are a family of plants that include beans, lentils, peas, and peanuts (16Trusted Source).

They're generally high in protein, which can maximize muscle synthesis and boost the growth of your glutes.

For example, 1 cup (164 grams) of cooked chickpeas boasts nearly 13 grams of protein, while 1 cup (198 grams) of cooked lentils packs almost 18 grams (17Trusted Source, 18Trusted Source).

Legumes are likewise a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction (16Trusted Source, 19).

6. Brown rice

Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup (195 grams) (20Trusted Source).

What's more, protein powder made from this grain is a great choice for those who need an extra protein boost.

In an 8-week study in 24 people, taking a brown rice protein supplement daily improved body composition and exercise performance (21Trusted Source).

Brown rice is also high in branched-chain amino acids (BCAAs), which are broken down directly into your muscles for a quick source of energy (22Trusted Source).

Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum (23Trusted Source, 24Trusted Source, 25Trusted Source).ADVERTISEMENTWeight management options have evolved

Take our quiz to learn more about techniques and tips that will help you achieve your goals.START NOW

7. Protein shakes

Protein shakes are a great choice for a healthy post-workout snack.

Whey protein, a type of protein found in milk, has been shown to promote muscle growth and recovery after workouts (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).

Enjoy it or other protein powders after your workouts by blending them with milk, fruits, and veggies to bump up your shake's butt-boosting benefits.

8. Avocados

In addition to this flavorful fruit's supply of healthy fats, protein, and fiber, it's rich in vitamin C, potassium, vitamin B6, and magnesium (30Trusted Source).

Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin (31Trusted Source).

Some research suggests that their antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time (2Trusted Source).

Plus, avocados are rich in potassium, another important nutrient involved in muscle contraction and growth (32Trusted Source).

9. Milk

Packing nearly 8 grams of protein into each cup (236 ml), milk is an excellent snack after hitting the gym (33Trusted Source).

This ubiquitous beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout (34Trusted Source).

One small, 12-week study in 20 women found that drinking milk after resistance training enhanced muscle and strength gains, as well as fat loss (35Trusted Source).

Another study noted that drinking milk after working out helps increase your body's efficiency in using amino acids to support protein synthesis, which is especially important when it comes to growing your hiney (36Trusted Source).

10. Pumpkin seeds

Pumpkin seeds are a delicious and nutritious snack option for a balanced, booty-building diet.

Just 1 ounce (28 grams) offers 8.5 grams of protein, alongside an array of healthy fats, fiber, manganese, iron, and phosphorus (37Trusted Source).

These seeds are also rich in magnesium, providing 40% of your daily needs in a single ounce (28 grams) (37Trusted Source).

Not only does your body use magnesium for muscle function and metabolism, but it may also need more of this nutrient after physical activity — making it even more important to get enough magnesium-rich foods in your diet (38Trusted Source).

11. Greek yogurt