Yes, squats really can make your butt bigger—if you do them correctly, consistently, and with enough resistance. Squats are one of the most effective exercises for glute activation and lower body transformation. Understanding what squats actually do for your booty and your whole body is important, especially if you’re hoping to sculpt, lift, or add size to your glutes. In this guide, you’ll learn how squats impact your glutes, what results to expect, and how to maximize your training for real, noticeable booty gains. We’ll cover the science, practical tips, and key do’s and don’ts so you see results faster and avoid common mistakes.
For the most current policies and form guidance, visit the American Council on Exercise Squat Guide.
Do Squats Really Make Your Butt Bigger?
Squats can absolutely increase the size and shape of your glutes—especially the gluteus maximus—when you challenge your muscles with progressive overload and good form.
- EMG studies confirm that squats create high glute activation (above 60% of maximum voluntary contraction).
- A 2025 meta-analysis found resistance training like squats has a moderate-to-strong effect on glute growth, especially when you go deep (below parallel) and use added weight (source, 2025).
- If you already have low body fat, squats will help you build visible muscle. If you have higher body fat, they’ll help tighten and lift your butt.
Bottom line: For most people, doing squats 2–3 times a week with challenging resistance leads to fuller, firmer glutes in as little as 6–12 weeks.
How Do Squats Change Your Booty & Your Body?
Squats Shape, Lift, and Build Your Butt
- Deep squats stimulate all parts of the glutes, leading to a rounder and higher “bubble butt” shape (Healthline).
- Adding resistance (like dumbbells or a barbell) accelerates growth and muscle definition.
More Than Just Glutes: Full-Body Benefits
- Squats also strengthen your quads, hamstrings, core, and lower back, improving overall strength and posture.
- They boost calorie burn and metabolism, helping with fat loss and lean muscle gain (Nike Training Club).
Squats for Athleticism and Daily Life
- Regular squats improve mobility, balance, and lower-body power—great for sports, injury prevention, and daily activities.
What Really Matters for Booty Growth from Squats?
1. Progressive Overload
- Keep increasing the challenge. Add weight, reps, or sets regularly. Your muscles grow only when pushed beyond their comfort zone.
- Example: Start with bodyweight, then progress to goblet squats, then barbell squats over time.
2. Proper Form and Full Depth
- Full-range squats (thighs below parallel) are best for activating your glutes.
- Key tips: Keep your chest up, push your hips back, knees in line with toes, and go deep.
- Consider professional instruction if you’re unsure about your squat form (ACE Fitness Library).
3. Exercise Variety for Best Results
- Combine squats with hip thrusts, lunges, deadlifts, and step-ups for complete glute development (Self Magazine).
- Research shows mixing exercises maximizes glute muscle activation and growth (PMC Article, 2020).
4. Nutrition and Recovery
- Eat enough protein and calories—muscles won’t grow without fuel.
- Get plenty of sleep and allow rest days for muscle repair and growth.
FAQs About Squats & Booty Growth
How long before I see results from squats?
Most people see noticeable changes in 6–12 weeks with consistent training and proper nutrition.
What if I only do bodyweight squats?
Bodyweight squats are a great start, but adding resistance is key for significant booty growth, especially for experienced exercisers.
Can squats make my hips wider?
Squats don’t widen your hip bones, but they do increase glute muscle mass, making your hips and butt appear rounder and fuller.
Do squats burn fat or just build muscle?
Squats do both: they help burn calories and build lean muscle, improving your body composition overall.
Recent Science & Policy Updates
- A 2025 meta-analysis highlights that deep, loaded squats are more effective than partial squats for glute hypertrophy (ResearchGate, 2025).
- No major changes to squat technique recommendations, but experts emphasize individualized depth and progression.
For official exercise recommendations, see the Centers for Disease Control and Prevention Physical Activity Guidelines.
Real-World Example
Squats definitely made my butt bigger, but heavy weights and going deep were the real difference. My jeans fit totally differently now!
Quick Tips for Bigger Glutes with Squats
- Use good form and go deep.
- Add resistance—don’t just stick to bodyweight.
- Pair squats with hip thrusts and lunges for best results.
- Eat enough protein and calories.
- Be consistent—aim for 2–3 sessions per week.
- Track your progress to stay motivated!
Conclusion
Squats really can make your butt bigger—when you do them right, train consistently, and keep challenging your muscles. They’re also fantastic for total-body strength and fitness. Start including squats and other glute-focused moves in your workout routine, pay attention to your form and nutrition, and get ready for real, visible results.