![]() ![]() Increase Your Protein IntakeĬombining these flat butt exercises with a high-protein diet will lead to a bigger butt overtime. So whether it’s a resistance band, ankle weights, dumbbells, kettlebell, or a barbell, any of these will provide the needed resistance to stimulate your glutes to grow. This process is known as muscle hypertrophy.( 1) Here’s the thing, when you train the glutes with resistance, you cause tiny tears in your gluteal muscle fibers. As your glute muscles heal, they grow back stronger and larger than they were before. ![]() Well not really, but you’ll need some form of resistance to get a bigger bum. Do I Need To Lift Weights To Transform Flat Glutes? To make the move more challenging, you can hold dumbbells in each hand. Start with a light weight, such as 5 to 10 pounds and gradually increase the weight as you get stronger.
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