How Long Does It Take To Get Your Bum Bigger With Squats?

girl squatting

If you’re looking to get a bigger bum, squats are a great exercise to do. But how long does it take to actually see results?

Well, that depends on a few things: how often you’re squatting, how heavy you’re going, and your individual body type. Generally speaking, though, you can expect to see some noticeable changes within 4-12 weeks of consistent squatting. 

Of course, the more frequently you squat and the heavier the weight, the faster you’ll see results. But even if you’re just doing a few sets of bodyweight squats a few times a week, you should still start seeing a difference in your bum size after a few weeks.

So if you’re serious about getting a bigger bum, make sure to add squats to your workout routine!


What does play role in bum size?

There are many factors that play a role in determining the size of your bum. Genetics, diet, and form while working out are all important factors to consider.

girl buttocks
Image by serhii_bobyk on Freepik


First, let’s talk about genetics. You can thank your parents for your bum size. If they have a large bum, chances are you will too. And if they have a small bum, well, you might be out of luck. There’s not much you can do about the genes you were dealt with, so accept your bum for what it is. The shape of the bum is sometimes also a genetic factor. But you can surely increase the size by targeting glute muscles.


What you eat also plays a role in the size of your bum. If you consume a lot of calories and work out along with it, then you’re likely to have a larger bum. On the other hand, if you eat a low-calorie diet and don’t consume too many calories, then you’re likely to have a smaller bum. 


Finally, form while working out is important for bum size. If you’re doing squats with bad form, for example, you’re not going to get the results you want. Make sure you’re using proper form when working out your bum (or any other body part), and you’ll see better results. Sometimes, the reason you are not seeing the results is also that you only do leg work once a week. If that is the case, increase the number to two days a week.

So there you have it: genetics, diet, and form.

What food and workout are good for a bigger bum?

There are a lot of different ways that people can go about trying to get a bigger bum. Some people might try to do specific exercises that target the area, while others might try to change their diet in order to add more volume.

There isn’t necessarily one right way to go about it, and ultimately it’s going to come down to what works best for you as an individual. If you’re looking for some ideas to get started, then here are a few things that you could try:

Exercises: There are a number of different exercises that can help to tone and build up the muscles in your bum region. Try things like squats, lunges, leg press, and deadlifts.

Diet: Eating a healthy and balanced diet is always important, but if you’re looking to add some extra volume to your bum, then you might want to focus on foods that are high in protein and healthy fats, and most importantly carbs. This could include things like nuts, avocados, and fish.

Supplements: There are also a number of different supplements out there that claim to help with bum growth. Do some research and talk to your doctor before taking anything, but certain vitamins and minerals are always best. Vitamin B family and vitamin D3 are some important vitamins your body needs for muscle repair and muscle building.

Related: How long after a protein shake to eat a meal?

What not to do for a bigger bum? 

There are a lot of things that people claim will help you to get a bigger bum, but the truth is that there is no surefire way to do so. In fact, some of the things that people often recommend can actually end up making your bum smaller! Here are a few things to avoid if you’re hoping to make your bum bigger:

1. Don’t use creams or oils that claim to enlarge your bum. There is no scientific evidence that these products work and they could even cause skin irritation.

2. Don’t do exercises that are specifically designed to make your bum bigger. These exercises can actually lead to muscle imbalances and injuries. Also don’t overdo one exercise to achieve the result faster, as that can put a lot of pressure on your glute muscles and doesn’t give them enough time to recover.

3. Don’t wear tight clothing that constricts your bum. This can actually make your bum look smaller.

4. Don’t try to lose weight in order to make your bum look bigger. Losing weight will actually make all of your proportions look off and can make your bum look saggy and shapeless.

5. And finally, don’t compare yourself to others. Everyone is different and there is no “ideal” size or shape for a bum. So focus on being the best version of yourself.

Related: If your Glutes are Sore are They Growing?

What else can I do to make my bum bigger?

If you’re looking to make your glutes bigger, diet and exercise are the two most important things you can do. But there are a few other things you can do to help as well. 

First, make sure you’re getting enough protein. Protein is essential for muscle growth, so make sure you’re eating plenty of it. 

Second, focus on compound exercises that work the glutes directly, such as squats and lunges. Well, that you already know, but the main problem with a lot of people is that they don’t increase the weight on a barbell, or if they do increase the weight the form is wrong.

Also, try not to switch the exercises regularly and assume you will hit the muscle more by changing g the exercise every week. 

If you are struggling with the form then make sure you also focus on your lower back. You need to train your lower back first to build up the strength as in most cases the lower back is the main reason behind the poor form.

And finally, make sure you’re getting enough rest. Recovery is when your muscles grow, so give your body plenty of time to recover between workouts.

Note: If you have lower back pain then you should avoid doing squat lunges and deadlifts. 

Here are exercises you need to avoid with lower back pain-Exercises to Avoid With Lower Back Pain

What muscles are responsible for the growth of glutes? 

The gluteal muscles or more commonly known as the glutes are a group of three muscles that make up the buttocks. The gluteus maximus is the largest of the three muscles and is responsible for the majority of the size and shape of the buttocks. The other two muscles, the gluteus medius and minimus, are much smaller but still play an important role in shaping the glutes. All three of these muscles work together to produce movement at the hip joint.

When it comes to making your glutes bigger, there are a few key exercises that you can do to target each of these muscles.

For the gluteus maximus, squats and lunges are two great exercises. For the gluteus medius and minimus, exercises like side-lying leg raise and clam shells are effective.

Remember to focus on quality over quantity when doing these exercises – slowly and with control will get you better results than rushing through them. And as always, consult with a certified personal trainer before starting any new exercise routine.

Related: Floor Exercises for Glutes


While there is no guaranteed timeline for how long it will take to see results from squatting, this exercise can certainly help you achieve a bigger, stronger butt. However, your success will depend on factors like your starting point, how often you squat, and the intensity of your workouts.

So if you’re serious about getting a bigger bum, make sure to incorporate squats into your regular routine and be patient as you wait for results. With time and dedication, you’ll achieve the booty of your dreams!

Hi, gurbi is a fashion blogger, designer, and fashion consultant. He is 25 yrs old man who love the world of fashion.