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How to Grow Your Butt Without Weights: A MECE Guide

Last updated on March 11th, 2023 at 03:33 am

Are you looking for a way to grow your butt without using weights or going to the gym? You’re in luck! Building a bigger, more muscular butt without lifting weights is possible. In this article, we’ll use the MECE framework to give you a comprehensive guide to achieving this goal.

Methods for Growing Your Butt Without Weights


When it comes to building muscle, diet plays a crucial role. It would help to eat more of the proper nutrients to see the desired results. In particular, protein is essential for muscle growth. Aim to consume around 1 gram of protein per pound of body weight daily and focus on high-quality sources like lean meats, eggs, and legumes.

Resistance Band Exercises

Resistance bands are an excellent instrument for building your glutes without weights. They’re affordable, portable, and can be used for various exercises. Try banded glute bridges, kickbacks, and banded squats to target your glutes specifically. Make sure to focus on form and gradually increase the resistance over time.

Bodyweight Exercises

Another effective way to build your glutes without weights is through bodyweight exercises. These exercises can be done anywhere and don’t require any equipment, making them a convenient option for many people. Some great bodyweight exercises for the glutes include squats, lunges, and hip thrusts. Again, focus on form and gradually increase the difficulty over time.

Common Misconceptions About Growing Your Butt Without Weights

Cardio is Enough to Grow Your Butt

While cardio is great for your overall health and fitness, it’s not enough to build a bigger butt. Strength training is essential for muscle growth, and resistance bands and bodyweight exercises are great options for using something other than weights.

High Reps/Light Weights are Best for Growing Your Butt

Many people believe that doing high reps with light weights is the best way to grow your butt without weights. However, this needs to be clarified. Focus on progressive overload to see actual results, gradually increasing the resistance. So, feel free to challenge yourself with heavier weights or more resistance.

Can You Grow Your Butt Without Weights?

Interest is such a thing that drives people to do specific work. In this continuation, butt growing is like the same fact. If you have the curiosity to know the process of how to get wider hips, we will assist you. Here, the process certainly depends on a few exercises. These workouts do not require weights to get enlisted in your plan.

Many times, we have faced this fundamental question. People have a dilemma about whether growing a butt without weight is possible. This is a broader agenda of the people. They are keen to know how to get a bigger butt and hips. It is because; the rich hips and butts increase their beauty.

For this reason, finding passionate women is not a difficult task. We can see lots of women are trying various methods to do this particular task. Some even take medicine to improve their hip and butt size. Although taking medicine is not a good idea, they are curious to do it regularly. Here, we can clearly state that it is possible without weights.

Bodyweight exercises can play an imperative role in this matter. Many trainers suggest women go for free-hand exercise to grow the hip a little wider. It will take little effort but integrity. Here, the workout method indeed defines the effectiveness of your hip-growing process. They need to design the workout plan regularly.

How Do I Make My Hips Wider?

If you desire how to get a bigger butt and hips, then it is possible. With this process, your hips will be wider within a few months. Here, the process is relatively easy actually. You need to keep the focus strictly and be regular. In the following lines, we are up to show some workouts for wider hips. These exercises will be practical for you.

Side Swing With Dumbbells

First, we will show this workout to improve hip growth. The process is straightforward. Here, you will need to hold two dumbbells in your two hands. By holding these things, you have to swing your body. Besides, you have to do this workout repeatedly for a few minutes.

Side leg lifts

Another practical work is to lift your legs sidewise. For this reason, you have to lie on a mat or some comfortable thing. The body will be straight, and you will lift one leg slowly. After doing it for a few minutes, you must use another leg. You must continue the overall process for at least ten minutes.

Hip Raises Workout

This exercise is a work of hip to be more comprehensive. In this case, you must fit your body on the floor, bending your legs at exactly 90° angle. The feet will be flat on the floor. After that, you have to raise and down your hip slowly. Here, you may do it as much as you can. It is an excellent method to increase hip size to the desired level.

Squat kicks

We often face a question. Does a squat make your hips bigger? Of course, it improves the butt. The squat is a highly effective method to make the hips wider. Besides, it is pretty easy for women to do it regularly. The process starts with taking the squat position. Afterwards, you have to follow the kick style repeatedly. After lifting your body from the bending position, the kick will come.

Dumbbell Squats

It is another variation of the squat workout. Here, people will hold two dumbbells and bend their hands upfront. Being in this position, they will need to start their body doing squats for a few minutes. It will take lots of energy for the people to complete the task accurately.

Hip-Lift Progression

It is the most effective workout, increasing the hip size and strengthening the legs. In this exercise, a person will lie on the floor. Their palm will remain flat on the surface. Later, they will lift one leg. After doing it, they will lift another leg, and these steps will be repeated.

How Many Squats Should I Do For Butt Muscles?

From the above lines, the squat is a relatively fantastic workoutDoes a squat make your hips bigger? Yes, it does perfectly. We can desire a greater hip size by doing squat exercises regularly. The method of this exercise is simple, and anyone can do it. If a woman is keen to get wider hips, she should maintain this plan regularly. It will enrich the butt’s measurement.

However, we can find several types of squats. These variations can be relatively handy for women. For example, we can name quad squats, back squats, sumo squats, and many more. The variation of squats is vast. For this reason, getting a wider butt is perfectly possible for women. The willingness and efforts are enough to get it accordingly.

Therefore, it is certain that having a proper squat plan can diminish the need for weights. We can get a beautiful butt with a proper squat. Here, people need to remember that the actual size will depend on the density of their exercise. If you want to have a wider hip, you have to squat frequently and passionately. This is the prime requisite to improve butt muscles.

Frequently Asked Questions

Can genetics play a role in butt size and shape?

Yes, genetics can play a role in determining your butt size and shape. However, you can still make significant improvements with proper training and nutrition.

How often should I train my glutes for optimal growth?

Aim to train your glutes 2-3 times per week for optimal growth, with at least 48 hours of rest between workouts.

How long will it take to see results?

This can vary depending on your starting point, training intensity, and nutrition. However, you should see noticeable improvements within a few months with consistent effort and patience.

Is it possible to grow your butt without any exercise?

While nutrition can undoubtedly play a role in muscle growth, you’ll likely need more exercise to increase your glutes’ size significantly.


Hopefully, you have got the ideas of how to get wider hips. The squat, hip lifting, and other workouts can be handy to fill your desire. Here, you must be passionate to have the perfect form of your hips. The true beauty of women lies in the hips. Therefore, they are keen to get more comprehensive hips formation, and these ways can make it possible.