Your Cheatsheet to Rapidly Plump That Rump

When properly trained, the glutes can grow in size, lift in shape, and boost not only your silhouette but your strength, balance, and posture, too.

Bottom line - Flat today? Full tomorrow. Plump that rump the smart way.

Let’s talk real: the rise of the Brazilian Butt Lift (BBL) and the "Kim K" bottom has led to a global obsession with big, round, gravity-defying glutes. Celebs and influencers have flaunted their curves in ways that made the rest of us wonder—do I need to go under the knife to get a backside like that?

Short answer: no.

If you were born with a naturally flat or smaller bottom, there’s zero shame in that. But if you want to build a stronger, rounder, perkier peach? You absolutely can—naturally, safely, and with no surgery required.

Here’s your honest, research-backed guide to growing your glutes using nothing but your own body (and maybe a dumbbell or two).

Why Your Glutes Can Grow

Your glutes—made up of three powerful muscles (gluteus maximus, medius, and minimus)—are designed to be trained. Like any other muscle in your body, they respond to tension, resistance, and consistency. Genetics might influence your starting point, but the finish line? That's yours to shape.

Christine's Glute-Growing Moves to Lift and Plump Your Rump

Here are five of the most effective exercises, all backed by current sports science (2023–2025), that can naturally help you sculpt a firm, full booty. Please consult your physician before beginning any exercise program. The following cheatsheet was put together for those in good health and with no physical injuries or limitations.

1. Hip Thrusts – The Queen of Glute Gains

Hip thrusts are hands-down the best glute activation move on the planet. Performed with or without weight, they target the gluteus maximus more efficiently than squats or lunges. The secret is in the squeeze at the top and maintaining control throughout the movement.

🧠 Science Says: A 2024 biomechanical analysis by the National Strength and Conditioning Association found hip thrusts activated glutes at a significantly higher rate than any other glute-focused movement.

2. Bulgarian Split Squats – The Burn is Real

This spicy single-leg exercise is a must if you want to even out imbalances, activate the glutes and hamstrings, and improve hip mobility. Balance may feel tricky at first—but that’s where the magic happens.

🧪 Why It Works: A 2023 study in the Journal of Strength Training showed unilateral leg exercises like this one trigger more glute fiber activation than classic squats.

3. Deadlifts (Romanian or Conventional) – Posterior Chain Power

Deadlifts are foundational. Not only do they work your glutes, but they also fire up your hamstrings, lower back, and core. Romanian deadlifts especially keep tension in the glutes, helping with that slow, sculpted lift.

💡 Tip: Focus on a slow hinge with a flat back, and drive through the heels.

4. Deep Squat with Hinge = Growth

Going deep (below parallel) increases gluteus maximus activation. These don’t have to be weighted—just consistent. Adding a pulse at the bottom can take this to the next level and increase time under tension, which fuels growth.

🔁 Form First: Keep knees tracking over toes, and engage your core throughout.

Advanced Step Up with Higher Height

5. Step-Ups – Sculpt & Strengthen

These look easy—until you try them. Use a box or bench at knee height or slightly higher to really get the glutes firing. Step-ups are a great choice for beginners (as I posted below) and advanced athletes (as you see above) alike, and they’re gentle on the joints.

🛠 Bonus: They improve stability and can help prevent lower body injuries.

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How Often Should You Train Glutes?

Aim for 2–3 glute-focused workouts per week, and don’t skip rest days. Glutes grow during recovery, so give them time to heal and rebuild.

Also: don’t underestimate the power of progressive overload. That just means doing more over time—whether that’s more reps, more weight, or better form. It’s how you keep growing those buns.

For those of you who join me in our Zoom-based small group body weight classes

I've got you covered! If you are not currently an active client, feel free to contact me and we can discuss how we can get you lifted and healthier in less than six weeks!

Natural is Powerful (and Gorgeous)

You don’t need injections or implants to feel confident in your skin. A naturally sculpted booty isn’t just trendy—it’s strong, functional, and entirely yours.

So whether you’re wearing leggings, denim, or just your favorite sleep shorts—walk proud. Every squat, thrust, and lunge you do is an investment in you.