How To Get A Round Bubble Butt: 10 Proven Methods

Ah, the elusive bubble butt. A well-defined and toned behind not only looks great but is also an indication of overall fitness and health. Flipping through Instagram, you would think that only the ladies care about developing their glutes. That is only partially true. Believe it or not, a lot of men are looking for a way to get a bigger butt too!

But let’s be honest, for many of us, getting that bubble butt can be challenging. Whether it’s genetics, a sedentary lifestyle, or just plain old bad luck, achieving a round and shapely posterior requires effort and dedication.

However, the good news is that with the right exercises and lifestyle changes, you can work towards achieving the bubble butt of your dreams. In this article, we’re going to go over 10 of the best methods for getting a bubble butt fast. From exercises that target the glutes to diet and lifestyle changes, we’ll give you the tools you need to achieve a bubble butt.

So, whether you’re a fitness enthusiast looking to take your workout routine to the next level, or someone who’s just looking to add a little bit of shape to their backside, read on to learn how to get a bubble butt.

10 Things You Can Do To Get a Bubble Butt

1. Squats

The classic squat is a resistance training compound exercise that targets the glutes and thighs. Try doing bodyweight squats, or add weight with a barbell or dumbbells for extra resistance.

How To Do A Squat:

1. Stand with your feet hip-width apart, with your toes pointing forward.
2. Slowly lower your body as if you’re going to sit back into a chair, keeping your back straight and your chest up.
3. Keep your weight in your heels and push your hips back as you bend your knees. Your thighs should be parallel to the floor or lower when you reach the bottom of the squat.
4. Keep your core tight, and don’t let your knees go past your toes.
5. Push through your heels and straighten your legs to return to the starting position.
6. Repeat for the desired number of reps.

Related: The 5 Best Weightlifting Shoes For Women

If you’re just starting out, you can use a chair or bench as a guide. Sit back as if you’re sitting into the chair and stand back up, that way you’ll understand the movement and build muscle memory.

2. Lunges

Lunges are another exercise that can help shape and tone your glutes. Try forward, reverse, and lateral lunges to target different parts of your glutes.

How To Do Lunges

1. Start standing with your feet hip-width apart.
2. Step forward with one foot, lowering your body until your thigh is parallel to the ground and your knee is directly above your ankle.
3. Keep your weight in your heel, and make sure your front knee doesn’t go past your toes.
4. Push back up to the starting position, by pushing through your heel and straightening your leg.
5. Repeat the movement with the opposite leg.
6. Complete the desired number of reps for each leg.

Lunges require a good amount of stability to maintain good form. Make sure you’re keeping your back straight and your core engaged, and avoid letting your knees collapse inwards. You can also try variations of lunges, such as forward lunges, reverse lunges and lateral lunges, to target different parts of your glutes.

3. Deadlifts

Deadlifts are a compound exercise primarily targeting the glutes, hamstrings, and lower back. This exercise is great for sculpting and toning your butt.

How To Do Deadlifts

1. Stand with your feet hip-width apart, with your toes pointing forward.
2. Place your hands on the barbell, with your palms facing down and your fingers around the bar.
3. Bend your knees and push your hips back, keeping your back straight and your chest up.
4. As you stand up, focus on keeping your hips and shoulders rising at the same time and keeping the bar close to your legs as you lift.
5. Keep your head and chest up, squeezing your glutes and hamstrings as you reach the top position
6. Reverse the movement, by pushing your hips back, and lowering the barbell to the ground.
7. Repeat for the desired number of reps.

When doing deadlifts, start off with a lighter weight in order to avoid injury. Keep your back straight, avoid rounding your back, and keep your core tight throughout the exercise. Also, make sure you are using a weight that you can handle, that way you’ll maintain proper form and not compromise your safety.

4. Leg Press

Use a leg press machine at the gym to work your glutes, quads, and hamstrings.

How To Do Leg Press

1. Start by sitting down on the leg press machine and placing your feet on the footplate.
2. Position your feet so that they are hip-width apart, with your toes pointing forward.
3. Release the safety lever or pin and lower the weight slowly by bending your knees, allowing your thighs to drop towards your chest.
4. Keep your back flat against the seat and your feet pressed firmly against the footplate.
5. Push through your heels and extend your legs, returning to the starting position.
6. Repeat for the desired number of reps.

When using the leg press machine, adjust the seat to the right height, so that your knees are at the right angle and not over your toes. Also, make sure that your feet are positioned flat on the footplate and your back is flush against the seat, this will help ensure proper form and maximize the effectiveness of the exercise.

5. Step-Ups

Step-ups are a great way to work your glutes, as well as your quads and hamstrings. Try using a step, bench, or box at different heights to increase the difficulty of the exercise.

How To Do Step-Ups

1. Start by finding a step, bench, or box that’s around knee-height or taller.
2. Place your right foot on the step, bench or box
3. Press down through your heel and lift your body up onto the step by straightening your right leg.
4. Bring your left foot up to the step and pause for a moment, with both feet on the step.
5. Step back down with your left foot, and then your right foot, returning to the starting position.
6. Repeat the movement with your left foot, stepping up onto the step with your left foot and then step down with your left foot first.
7. Complete the desired number of reps for each leg.

When performing step-ups, keep your core engaged, and avoid letting your knee go past your toes. Also, make sure you are using a step, bench, or box that is of the right height, that way you’ll maintain proper form and not compromise your safety.

6. Glute Bridges

Glute bridges are a great exercise for targeting and working the glutes, and can help you achieve a more shapely and toned lower body.

How To Do Glute Bridges

1. Start by lying on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Place your arms at your sides, with your palms facing down.
3. Begin by squeezing your glutes, and raise your hips towards the ceiling.
4. Keep your core tight and your back straight as you raise your hips, imagine that you are forming a straight line from your shoulders to your knees.
5. Hold for a second at the top and slowly lower your hips back to the starting position.
6. Repeat for the desired number of reps.

The key to glute bridges is to make sure that you are squeezing your glutes and not your lower back when lifting the hips up. It’s also important to keep your core tight throughout the exercise to maximize the effectiveness of the exercise and avoid any injury.

7. Clamshells

Clamshells are a great exercise for targeting the glutes and working on the hip abduction. This exercise can help improve the shape and tone of your glutes and also help with balance and stability.

How To Do Clamshells

1. Start by lying on your side with your legs bent at a 90-degree angle and your feet together.
2. Keep your feet together as you raise your top knee as high as you can without moving your pelvis.
3. Pause at the top of the movement, and then slowly lower your knee back down to the starting position.
4. Repeat for the desired number of repetitions, and then switch sides.
5. Make sure to keep your core engaged throughout the movement to protect your lower back.
6. Keep your breathing steady and avoid any momentum.
7. You can use an exercise band around your legs, above the knee for resistance or use hand weight for progression.
8. Start with a low number of reps as you feel comfortable with and increase the number as you improve your strength.

Like glute bridges, be sure that you are squeezing your glutes and not your lower back when lifting your knee. Also, make sure to engage your core and avoid any movement from the lower back, you should be moving only from the hips.

8. Fire Hydrants

Fire hydrants are a great exercise for targeting the glutes and working on the hip abduction and external rotation, they can help improve the shape and tone of your glutes.

How To Do Fire Hydrants

1. Start by kneeling on the floor, with your hands and knees on the ground
2. Keep your hands directly under your shoulders, and your knees directly under your hips
3. Keep your core engaged, lift your right knee up and out to the side, like a dog lifting its leg to pee
4. Keep the foot flexed and your knee bent, and rotate the thigh outwards
5. Hold for a second and then slowly lower your knee back to the starting position
6. Repeat for the desired number of reps before switching sides

For best results, keep your core tight, maintain good posture, and make sure that you are lifting the knee up and out to the side and not just lifting up and down, this will make sure you are targeting the right muscle.

9. Glute Kickbacks

Glute kickbacks, also known as hip extensions, are a great exercise for targeting the glutes and working on the hip extension. They can help improve the shape and tone of your glutes and also help with balance and stability.

How To Do Glute Kickbacks

1. Start by kneeling on the floor, with your hands and knees on the ground, with your hands placed under your shoulders and your knees placed under your hips
2. Keep your left knee bent and your left foot flat on the ground, while you lift your right leg backwards, keeping your knee bent
3. Pushing your right heel towards the ceiling, squeezing your glute as you lift the leg.
4. Hold for a moment and release the leg back to the starting position
5. Repeat the movement for the desired number of reps before switching sides.

When doing glute kickbacks, make sure to keep your core engaged, your back straight and your head and neck in alignment with your spine, avoid arching your back or lifting your head during the exercise.

10. Eating More Protein

Building muscle requires adequate protein intake. Eating a diet that’s rich in protein can help you build and maintain muscle mass, which can contribute to a rounder, more shapely butt.

How To Eat More Protein

1. Protein helps build and repair muscle tissue. When you perform exercises that target the glutes, such as squats, deadlifts, and lunges, you create small tears in the muscle fibers. These tears need to be repaired, and protein is necessary for this repair process. By consuming enough protein, you provide your body with the building blocks it needs to repair and grow muscle tissue, helping to increase muscle mass in your glutes.
2. Protein helps preserve muscle mass during weight loss. When trying to slim down and achieve a bubble butt, you may also be trying to lose body fat. However, weight loss can also lead to muscle loss if you don’t consume enough protein. Consuming adequate amounts of protein will help you preserve muscle mass while you work to lose body fat, ensuring that you maintain a shapely and toned butt.
3. Protein aids in the recovery process, which help in the muscle growth, if you don’t give your muscles the proper amount of time to recover they won’t grow and develop as well as they could.

Related: The Best Whey Protein for Muscle Growth and Getting Lean

It’s important to note that exercise alone isn’t enough to achieve a bubble butt, adding more protein to your diet is only one part of the equation. To achieve a bubble butt, you need to focus on a combination of resistance training exercises specifically targeting the glutes, a balanced diet that includes adequate amounts of protein, and enough recovery time for your muscles.