How To Get A Bubble Bum

How To Get A Bubble Bum
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By: Chris Freytag, CPT // October 5, 2021
Bubble butts and booty trends may come and go, but one thing never goes out of style: a firm, lifted backside. That’s why we’ve put together these Bubble Butt Workouts. But first, let’s talk about glutes.
The truth is, your gluteus maximus is the largest muscle in your body, so strengthening and firming your rear does more for you than help you look hot in a pair of jeans.
Glute strength can help reduce hip and knee pain and protect your back from injury; it also improves your athletic performance in nearly any workout.
In this article, we’ll explain how the glute muscles work, why strong glutes are essential, and how to achieve that toned and lifted bubble butt with exercise , not over-the-top medical procedures.
(Yep, butt enhancement surgeries are one of the most common plastic surgery procedures around…and unnecessary!)
How to get a bubble butt starts with understanding the mechanics of your powerful butt muscles.
When you think of toning your butt, you may picture the actual butt cheek itself, but there are a few different muscles responsible for creating a firm, lifted appearance.
Your hamstrings also extend up towards your glute muscles, making them a vital muscle to include in your next butt workout.
Hamstrings are a frequently overlooked muscle, but you need strong hamstrings to not only prevent injury to your hips but also create a lean, tight backside.
All talk of bubble butts aside, glute strength is important for overall strength and fitness. As mentioned, your glutes are the largest muscle in your body, and they’re crucial for so many different movements concerning your hips and thighs.
Here are three reasons you need to strengthen your glutes in order to get a round butt:
Most of us sit for long periods of time for work, and this causes the glute muscles to “turn off,” so to speak.
When our glutes aren’t firing effectively, our hip flexors tighten and shorten, which not only increases the chances for injuries to our hips and knees but can cause what’s known as “postural deviations” such as slouching.
Strong, activated glute muscles prevent this from happening and keep our postural alignment upright and healthy.
Strong glutes stabilize your pelvis and help protect your hips from injury. Similarly, when your hips are protected, your lower back is also free of pain.
When your pelvis is stable, it also takes the pressure off your knees and ankles, which can overcompensate otherwise. All around, strong glutes lead to a pain-free body.
Strong glutes are also crucial to athleticism: they boost your agility, speed, and overall athletic performance.
Especially if you’re a runner, strong glutes help propel you farther and faster, not to mention they reduce the impact your feet have to take every time they strike the ground.
Bubble butt exercises are more than aesthetic – they’re athletic!
Now that you know the importance of working your glute muscles let’s get into the exercises for a curvy, round butt.
Squats are known for their ability to build beautiful backsides, but we’ve also added plyometric movements to this workout—plyometrics make a huge difference in building muscle quickly.
You can incorporate these movements into your existing workouts, or do them all together for one killer, butt-kicking workout!
If you do them all together, perform 8-10 repetitions of each exercise. These moves are all bodyweight except for the resistance band butt blaster—but this move can be modified without the resistance band, too.
To learn more about the benefits of squats and other similar exercises, see our basic squat guide .
For more information on skaters, check out our skaters’ guide .
To learn more about calories burned and muscles worked when doing squat jumps, check out our squat jump article.
Note : You don’t have to use a resistance band if you don’t have one; it can easily be modified as bodyweight-only. Check out more information on resistance band workouts .
Want to learn more about glute bridges? Check out our awesome glute bridge article!
A firm booty is just one of the perks of this exercise. Check out more benefits of plié squats .
Check out more helpful information on cross-behind lunges .
Want to save these moves, so you always know what exercises to do for a better butt? Download or print it here:

Shilo on
February 25, 2021 at 12:48 PM
Reply
These are turning my life around! I have always been terrible at exercising due to childhood stuff and being bodyshamed and forced on diets my whole life by my mother.

I'm comfortable with my body today but have never been happy at all with my butt. I luckily found this article right when I was ready to exercise just for me. And not to lose weight, just to shape myself in a way I am comfortable with.

I have only been at this for less than 2 weeks, and I kid you not, both me and my wife can already see the difference taking shape! It's early still, so it's subtle. But for me, I definitely see the difference already. I have been sticking to this regimen religiously every 2nd day with a 30 minute walk everyday. Eating healthier foods at more consistent times throughout the day has now just come naturally! As I would HATE to hinder the work I've been doing!

Now I find I'm waking up easier in the mornings, I'm sleeping better at night, my posture can remain upright all day (never happened in my life before this! Would always naturally slump by midday because my back couldn't handle the weight of my frame), and I have WAY more energy and motivation to do things throughout the day. An added bonus, is that I struggle with depression and anxiety, but I find those symptoms nearly non existent since getting into this routine.

All this because I wanted to have a sexy bum!? Unreal! I have definitely caught the fitness bug finally. I totally understand how it is addicting now, and I never understood how that was possible before.

So I'm not joking one bit when I say this changed my life!
Thanks so much!

Projeto Você Feliz on
November 9, 2020 at 6:37 PM
Reply
Awesome, informative content. Thanks!

Mandy Garcia on
June 18, 2020 at 5:20 AM
Reply
Honestly, I always try to start doing these because I genuinely want a change but then I end up never following through :/ This time I think I’m going to be very strict on myself. One like=one day of motivation...so help me out.

Mykhaila on
May 23, 2020 at 6:27 PM
Reply
Thank you for sharing this article. I really liked the information about the Glute muscles breakdown. I always thought that my butt consists just with one muscle lol :) Also, I recently started 30 Days Big Booty Challenge here: https://shinyhealthyyou.com/how-to-get-a-bubble-butt-in-1-month/ . I'll definitely add some exercises outlined in your article to my booty challenge to make it GROW! Thanks again!

Steve Archie on
March 26, 2019 at 3:19 AM
Reply
Thanks for sharing these butt exercises. Great content.

Beth Horner on
August 12, 2018 at 6:40 PM
Reply
Hi Chris,
I used to take a lot of your classes at Lifetime in Plymouth when we lived there and always appreciated your positive motivation. I'm an avid exerciser, and regularly get your emails, and consistently read them. I love the detail, the explanations, the recipes and constant encouragement you provide. Thank you for everything Chris.
Beth Horner

Chris Freytag on
August 13, 2018 at 10:11 AM
Reply
Aww, Beth - thank you so much for your sweet words!! We're so glad to have you as part of this community!
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Home The Different Buyers Guide How to Get a Big Fat Bubble Butt for Guys Stuck at Home
How to Get a Big Fat Bubble Butt for Guys Stuck at Home
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Did you know that you’re one of thousands of guys interested in “how to get a bubble butt for men” based on Google’s search data? From men's enhancing underwear to chart-topping A$$ songs, bubble butts are more than just a ~trendy~ physical trait in today’s pop culture. Medical studies show that the glute muscles also provide back support and improve sprint performance, so whipping dat booty into shape will also be doing your body good.
Keep in mind, your genetic body type also affects how “fat” your butt looks. The gluteus maximus is the largest rear-end muscle that creates the most visible shape of your butt, and is also shaped by the amount of fat surrounding that area. All bodies are built differently, which is why unfortunately it’s easier for some and harder for others to get that sought-after peachy shape. As long as you’re putting in consistent work, you’ll at the very least get a stronger booty that’s more lifted and toned.
Since gyms aren’t easily accessible for everyone right now (considering the pandemic), we’ve compiled some of the most effective booty-building moves that can be done at home without equipment. You can do 3-5 sets of 15-20 reps depending on your fitness level.
Once you’ve finished the routine, scroll down and treat yo’ self with our most bootylicious picks to show off that sexy bubble butt.
You’ll need a knee-level bench, chair or table that you can safely rest one of your feet on. With your torso upright, stand in a lunge position and elevate your back foot onto the chair. Lower yourself into a deep lunge position while maintaining your balance, and repeat the motions. Make sure your front knee does not pass your toes.
WANT IT HARDER? Start in a wider lunge stance with your front foot further from the bench. You can also hold dumbbells by your sides, or hold a barbell behind your neck.
Find a bench or firm couch that you can stably rest your back against. Sitting on the floor, rest your back against the edge of the bench or couch with your feet shoulder-width apart. Extend your hips off the floor in an upward motion until your back and knees form a 90 degree angle, and squeeze your glutes hard. As you lower your back, slowly relax your glutes and repeat the motion.
WANT IT HARDER? Place a resistance band around your knees, or rest a dumbbell or barbell against your hips.
Recommended for anyone with knee pain, start by lying on your side with your legs stacked on top of each other and bent at a 45 degree angle. You can rest your head flat on top of your arm on the floor or propped up in your hand. Raise only your top knee as high as you can and squeeze your glutes hard while stabilizing your pelvis. Relax it down in controlled movements.
WANT IT HARDER? Try wrapping a resistance band around your knees for added intensity.
Unlike the traditional static squat, the jump squat adds an extra calorie burn that’s just as important for building a toned bubble butt. Stand with your feet shoulder-width apart. Lower your hips into a standard squat position, push off the balls of your feet, and jump as high as you can in an explosive motion.
WANT IT HARDER? Hold dumbbells at your sides, or jump onto a higher platform (bench, stairs, etc.).
Lie on your stomach and keep your arms at your sides. Lift your chest and feet off the floor so you form a U shape with your body. At the top of the move, squeeze your glutes as hard as you can and hold for several seconds before relaxing. Avoid letting your feet and chest touch the floor.
WANT IT HARDER? Maintain the hold longer. Don’t let your chest and feet completely rest on the floor in between reps. You can also place a resistance band around your ankles.
Did you complete the at-home bubble butt workout for men? YAS! You’re five moves closer to getting that big bubble butt of your dreams. But wait -- don’t let all that hard work go to waste. We’ve got the best booty-friendly items that’ll enhance and highlight your bum in more ways than one.
TOP BUBBLE-BUTT LOUNGEWEAR > ONESIES WITH BUTT FLAP
Our men’s animal onesies have a naughty bum flap for cheeky play. Find your animal spirit now: cock onesie , bunny onesie , bear onesie & more!
TOP BUBBLE-BUTT SHAPEWEAR > BUTT-ENHANCING UNDERWEAR
Get subtle, natural volume with our butt-enhancing underwear by Discreet Joe. You can also remove the butt pads when you don’t need them!
TOP BUBBLE-BUTT UNDERWEAR > JOCKSTRAPS
Our jockstraps will take your bubble butt to the next level. We recommend the leather or velvet jockstraps for a luxe look, or get the 2-piece denim chaps for more bang for your buck.
TOP BUBBLE-BUTT JEANS > SUPER SKINNY JEANS
Get any of our skinny jeans to show off that male bubble butt on the street - perfect for bars, clubs, dates, errands, and everything in between.
TOP BUBBLE-BUTT LINGERIE > ASSLESS CHAPS
When you’re behind closed doors, all you need is our assless cowboy chaps to make ‘em go wild. You can pair with your favorite underwear, or go commando to show off all the goods.
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How To Get A Bubble Bum

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