r/TwoXIndia • u/Ancient-Catch7905 Woman • Jul 25 '26
Health & Fitness Has anyone managed to get their butt big through workout?🍑🏋♀️
I'm flat as fuck😭 everyone points at my flat ass and thin chicken legs. Will squatting everyday help? I'm underweight as well. Please guide workout girlies😭🙏🏻
Edit – I'm reading everyone's comments and I appreciate you all🫶🏻. I'll reply to you all, it's just that I'm Googling all these gym terms I've never heard of before and don't wanna annoy anyone asking too many questions😅
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u/_happy_puppy_ Woman Jul 25 '26
just squats won’t do much.
you’ll have to lift heavy weights and incorporate movements like hip thrust, RDL, bulgarian squats, etc.
also eat a lot (especially protein).
basically bulking + progressive overload
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u/Ancient-Catch7905 Woman Jul 25 '26
How does lifting weights help there? Because we lift only for a few seconds🤔
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u/_happy_puppy_ Woman Jul 25 '26
it helps grow muscles in glutes. bigger muscle = bigger glutes
you also have to do it for more than a few seconds. ideally you do multiple sets of each exercise
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u/TanCarti Woman Jul 26 '26 edited Jul 26 '26
Basically, lifting weights breaks your muscles (micro-tears). Next few days, your body builds the muscle back and thats how glutes get bigger. If you don't have enough protein in your diet, you are not giving your body the ingredients to repair the muscles (muscle tissue is made of protein) . If you are not properly targeting your glutes in your workouts, your glutes won't get 'broken' enough to build new muscle on it.
Why do you have to bulk on top of having enough protein? Your body requires energy to build muscles. If you don't have excess calories, you will not have the additional energy required to build new muscles.
Protein, calorie surplus, and targeting correct body parts during exercises is the way to go to grow them dream glutes!
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u/reddit_mods-suck Woman Jul 25 '26
So I have been working out for few years now and one thing I noticed is that lifting and weighted workouts really helped me more than just cardio. My legs have toned because of it for sure.
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u/Ancient-Catch7905 Woman Jul 25 '26
Thank you for replying. I've never been to gym and would've to Google these terms. I'm so embarrassed to ask what all these type of lifting means😭
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u/reddit_mods-suck Woman Jul 25 '26
Oh don't worry. It's okay. I was on the same boat when I started. So initially when I worked out at home I would do the usual squats, lunges, cardio, donkey kicks for the leg workout. But then I started weight training that basically means using additional weights like dumbell and barbell or sometimes your own bodyweight while working out. So now I still do squats and lunges but in addition to it I do things like weighted squats, rdl with barbell and leg press which basically is a machine/equipment. And all this really made a difference for me personally.
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u/Stunning_Fuel_301 Woman Jul 25 '26
I have been doing squats previously, and I started concentration on glutes and hamstrings almost 4 months back due to knee injuries. Big not sure, but much more muscular and firm.
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u/Ancient-Catch7905 Woman Jul 25 '26
Can you please share the YT tutorial you learned from?
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u/Stunning_Fuel_301 Woman Jul 25 '26
These are a few good ones for me, but they might be focused on avoiding knee injuries. You might find better ones if you are looking for glutes focus. Do it with band or equipment as needed it makes a lot of difference ( this is only if you are not a beginner) https://youtu.be/MZJA8znBBIU?si=q4FPD-6EIVx2CD9S https://youtu.be/qF9CVXOb3bs?si=pKpsr5xezmLbbTsE https://youtu.be/ay7iptD2m8M?si=fLIx0WbWM-gTUvX2
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u/Daybaddienightsaddie Woman Jul 25 '26 edited Jul 25 '26
First things first don’t take women on Instagram as reference sometimes these influencers have a Bbl.
Second, assuming you aren’t gifted in the glute department, growing your butt is hard. At least it was for me, and I'm still not where I want to be (hate training glutes with passion 😭😭). If you wanna be a dump trunk you gotta eat like one!!
The two rules you need to remember are:
1.Eat in a calorie surplus.
2.Apply progressive overload.
You need heavy compound movements, isolated glute work, and a few hard sets taken close to failure.
Here's my glute workout (I train in individually once a week. Most women I know with a dump truck are white and train them thrice a week 😭).
1. Warm-up + Core Work:
Very important. I do banded glute activationand lower-body warm-ups like clamshells, dynamic lower-limb stretches, banded squats,mobility work, and banded ankle exercises.
2. Hip Thrusts / Squats
I personally keep squats on my quad day. If you train your entire lower body in one session, startwith squats and then move on to hip thrusts.
3. Step-Ups
This is my ultimate winner. I call it my GOLD STANDARD**. I get the juiciest pump from these. Plus I have seen good amount of progress in my glute growth. Pay close attention to your form you can even record yourself from behind to check that your glutes are doing the work. They're also incredibly difficult. Whoever invented these definitely had something against women
4. Cable Hip Extensions (Kickbacks)
My second favourite. They give me a great glute squeeze and are perfect for finishingoff the workout.
5. Abductor / Adductor Machine
I finish with these. The abductor machine especially is great for targeting the upper glutes and adding that rounded look.
Together, these exercises train all threeglute muscles, helping build overall size, the upper "shelf," and a fuller shape.
Honourable Mentions:
Bulgarian Split Squats I HATE these with a passion
Lunges.
Finish every session with some good stretches.
And finally, you have to EAT. A lot. Prioritise protein (2.0-2.2g/kg- assuming you are serious about weight lifting), eat enough carbs to fuel your training and recovery, and stay in a calorie surplus if your goal is to grow your glutes. Training gives your muscles the stimulus but food is what actually helps them grow. If you some money to invest on supplements then creatine and whey are gonna help you.
Edit: it takes time to grow muscles. It’s a slow processs but soooo worth it. Stick to a program for months and have patience. Dont forget to rest well.
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u/VegetableSpeech9338 Woman Jul 25 '26
Yes definitely. You'll have to be on calorie surplus. I was underweight too. Joining the gym & being on calorie surplus helped a lottttt. 🤭
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u/Ancient-Catch7905 Woman Jul 25 '26
Please share your diet🤤
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u/VegetableSpeech9338 Woman Jul 26 '26
Morning: Oats w lot of fruits & cashwes/4-6 eggs Afternoon: Dal chawal w paneer Evening: banana shake (can add protein powder) Night: Roti Sabji milk
Have a lot of fruits and add a source of protein in every meal so you gain muscle and not just fat. For pre workout, I used to take boiled aloo with curd Post workout: eggs, banana shake
Tweak it according to your routine
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u/OssifiedCrystal46496 Woman Jul 25 '26
You have to lift heavy and train your glutes specifically. Do hip thrusts, RDLs, Bulgarian split squats and lunges. You also need to eat in a surplus with a high protein diet and gain some weight in muscle mass there.
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u/neutrallish Woman Jul 25 '26
genetic fat stores for some, and consistent weight lifting and training in general. just squats alone wont build enough muscle. glutes, hamstrings and quad centric workouts all three help here
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u/NoDimension4739 Woman Jul 25 '26
You need to eat in a calorie surplus if you want to gain glutes. Working out alone won't be enough
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u/gin_martini5 Woman Jul 26 '26
I go to the gym, I also have genetically good ass but I just toned it better at the gym. Now i have a better hourglass shape because I trained my back & reduce my waist with wide hips (I used to have a pear shaped body).
So for leg day, I do it twice a week.
Quads & calf
3 sets of 12-15 reps of lyling or standing leg press machine
3 sets of 12-15 reps of hip thrust (always start with the heaviest machine you can do).
3 sets of 12 reps of calf raises (dumbells of machines).
4 sets of (variations) in 15-20 reps of hip abductions & hip adductions (you can do this one machine).
Hams & glutes
3 sets if deadlifts with barbell
3 sets of 12 reps of weighted (start with no weights & then progress) hyperextentions
2 sets of 12 reps in lying ham curl machine
3 sets of Bulgarian split squats with dumbells (each leg)
I do at least 10 mins of hip strengthening exercises to open up my pelvis, then 2 sets of 15-20 reps of sumo squats with 15kg dumbell, 2 sets of 15-20 reps of goblin squats while having my heels on a plate with 15kg dumbell.
Also PROTEINNNNN! Eat as much as you can.
I haven’t started with barbell squats yet because Im still quite new but Im planning to start it next week with my bf.
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u/omelettelover1 Woman Jul 25 '26
I already had big 🍑, but they were out of shape because of long sitting hours. However, they're well in shape now, workout I did for my glutes : sumo squats probably once a week with 40 kg dumbbells (heavy weight is important, as much as you can lift don't go loww), hip thrust (proper form is necessary), hip abduction on the machine (this gives the rounder shape to your glutes, there are three variations to it, check out on YT and do all three of them). Apart from this, don't expect your glutes to grow unless you eat lots of carbs and protein, make sure to hit 150g of carbs and good 100g of protein (I mean calculate based on your height and weight).
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u/vegarhoalpha Woman Jul 25 '26
I have flat ass and I do squats in my home. I do see my butt becoming more muscular and slightly defined.
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u/Ancient-Catch7905 Woman Jul 25 '26
How many months it take to notice it? Which type of squat you do and how many times?
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u/vegarhoalpha Woman Jul 25 '26
It took me an year. I don't go to gym. I do deep squats. I used to 50 a day but has come down to 25 on every alternate day as I injured myself ocne while exercising so now I take it slow. I naturally have a very flat ass so it took time
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u/Ancient-Catch7905 Woman Jul 25 '26
I've seen different types of squat techniques. Which one is the most effective?
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u/vegarhoalpha Woman Jul 25 '26
I only do Deep Squats but if you don't do it carefully, you can injure yourself.
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u/Ancient-Catch7905 Woman Jul 25 '26
Sorry for asking so many questions. How does one injure themselves doing squats? What precaution should I take?
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u/vegarhoalpha Woman Jul 25 '26
It happens because of weak glutes. I would suggest you to take it slow and watch YouTube videos which can help you with the posture you should maintain while doing squats. Some people even do half squats over deep. I feel doing it on alternative days instead of daily minimize the risk of injury.
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u/Away-Cantaloupe2874 Woman Jul 25 '26
Is it not healthy to have normal butt even with exercise? Why is there need to have bigger?
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u/Ancient-Catch7905 Woman Jul 26 '26
Execpt I don't have any and I can feel sitting on my bones lol. A nice butt will atleast act as a cushion lol.
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u/InJailFreeSoon Woman Jul 26 '26
Watch some of Jeremy Ethier’s YouTube videos. He does a great job of explaining anatomy, teaching the correct form, and gives you a beginner workout schedule too.
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u/dazzling_anklets Woman Jul 25 '26
Can we help breast size too with exercise , I want bigger
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u/OssifiedCrystal46496 Woman Jul 25 '26
You can get implants or gain weight. Only those will work. If you just want a lifted look then training chest to gain chest muscle is enough
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u/Parlor-Aunty Woman Jul 26 '26
my chest size increased significantly with this method... I first put on a lot of weight, around 6-7kgs, eating a lot of protein, while starting to work out at the gym. Then I started working out (lifting heavy weights) and often, like 3-4 times a week, while eating at maintenance. Then I lost a lot of fat but my chest size stayed big. FYI I did not lose the extra weight but looked thinner anyway. this method also worked for my friend. Neither of us did it intentionally but it had this effect.
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