{"id":10441,"date":"2023-02-16T21:21:59","date_gmt":"2023-02-16T21:21:59","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=10441"},"modified":"2023-03-12T20:35:42","modified_gmt":"2023-03-12T20:35:42","slug":"does-running-make-your-butt-bigger","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/does-running-make-your-butt-bigger\/","title":{"rendered":"Does running make your butt bigger? 20 butt building exercises"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:66.69921875%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:66.69921875%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>In an age where celebrities and non-celebrities alike seem to want a bigger butt, you&rsquo;d be forgiven if you&rsquo;ve ever wondered: &ldquo;Does running make your butt bigger?&rdquo;<\/p>\n\n\n\n<p>Historically, a well-formed butt has been associated with health, strength and sexual attractiveness.&nbsp;<\/p>\n\n\n\n<p>In various cultures past and present, prominent glute muscles (butt muscles) represented virility and fertility.&nbsp;<\/p>\n\n\n\n<p>Glutes have also played an important role in the survival of the human species over millennia.&nbsp;<\/p>\n\n\n\n<p>Humans have evolved to have larger and stronger glutes, compared with our DNA ancestors like the ape.&nbsp;<\/p>\n\n\n\n<p>In anthropological terms, both males and females were attracted to big glutes as they instinctively represented survival, reproduction, hunting and protection.&nbsp;<\/p>\n\n\n\n<p>So why are the butt muscles important when running, how are they used, and crucially does running make your butt muscles bigger?<\/p>\n\n\n\n<p>Are there any exercises and workouts that help you build a bigger butt?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>The importance of your butt muscles when running<\/li>\n\n\n\n<li>Does running make your butt bigger?<\/li>\n\n\n\n<li>How to get a bigger butt: 20 butt building exercises&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-533x1024.png\" alt=\"does running make your butt bigger\" class=\"wp-image-10445\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"does running make your butt bigger\" class=\"wp-image-10445 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The importance of your butt muscles when running<\/strong><\/h2>\n\n\n\n<p>The glutes are critical in enabling you to maintain an upright posture when walking and running.<\/p>\n\n\n\n<p>Running is considered an all body movement and works multiple muscle groups, especially those in your upper legs &ndash; including the muscles in your butt &ndash; the glutes.<\/p>\n\n\n\n<p>The glutes are the largest and most powerful muscles in the body.<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/ajpa.22419\" target=\"_blank\" rel=\"noopener\">2013 study<\/a>, research data suggests that the large size of the gluteus maximus reflects its multifaceted role during rapid and powerful movements like sprinting and climbing.<\/p>\n\n\n\n<p>Adding that during single submaximal activities such as walking and endurance running, the gluteus maximus is used to a lesser extent.&nbsp;<\/p>\n\n\n\n<p>Your glutes are made up of three key muscles:<\/p>\n\n\n\n<ul>\n<li>Gluteus maximus<\/li>\n\n\n\n<li>Gluteus medius<\/li>\n\n\n\n<li>Gluteus minimus<\/li>\n<\/ul>\n\n\n\n<p>The gluteus maximus and the gluteus medius are the muscles primarily used when running:<\/p>\n\n\n\n<ul>\n<li>The gluteus maximus extends the hip (bring your leg behind you)<\/li>\n\n\n\n<li>The gluteus medius abducts the hip (bringing your leg out to the side)<\/li>\n<\/ul>\n\n\n\n<p>As its name suggests, the gluteus maximus is the largest of the butt muscles, and as such makes up a large part of the shape and appearance of the butt and hips.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-get-rid-of-side-boob-fat\/\" data-type=\"post\" data-id=\"10500\">How to get rid of side boob fat: 4 things you can do<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1024x683.png\" alt=\"does running make your butt bigger\" class=\"wp-image-10442\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1024x683.png 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-300x200.png 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-768x512.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-960x640.png 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1080x720.png 1080w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-150x100.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles.png 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1024x683.png.webp\" alt=\"does running make your butt bigger\" class=\"wp-image-10442 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1024x683.png.webp 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-300x200.png.webp 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-768x512.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-960x640.png.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-1080x720.png.webp 1080w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles-150x100.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles.png.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/glute-muscles.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-burn-belly-fat\/\" data-type=\"post\" data-id=\"8077\">Does running burn belly fat? 10 effective tips + 3 workouts<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Does running make your butt bigger?<\/strong><\/h2>\n\n\n\n<p>Does running make your butt bigger or smaller?<\/p>\n\n\n\n<p>The size (bulk) and tone of your butt muscles (glutes) can be improved with exercise like running.<\/p>\n\n\n\n<p>However, endurance exercise can also contribute to fat loss which will ultimately affect the shape and size of your butt muscles.&nbsp;<\/p>\n\n\n\n<p>This is because endurance activities like running rely primarily on slow twitch muscle fibres.<\/p>\n\n\n\n<p>Slow twitch fibres are not as strong and powerful as fast twitch muscle fibres, which are used mainly for sprinting and strength training.&nbsp;<\/p>\n\n\n\n<p>Therefore, you need to be doing <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">glute strengthening exercises<\/a> in order to increase muscle mass.&nbsp;<\/p>\n\n\n\n<p>The size of your butt, and indeed the effects of exercise on your butt, will also depend on a variety of factors, including:<\/p>\n\n\n\n<ul>\n<li>Age<\/li>\n\n\n\n<li>Gender<\/li>\n\n\n\n<li>Fat distribution<\/li>\n\n\n\n<li>Bone structure<\/li>\n\n\n\n<li>Genetics<\/li>\n\n\n\n<li>Hormones<\/li>\n\n\n\n<li>Lifestyle<\/li>\n<\/ul>\n\n\n\n<p><strong>Age<\/strong><\/p>\n\n\n\n<p>As you get older, you lose muscle mass and muscle strength and function.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/#:~:text=Muscle%20mass%20decreases%20approximately%203,to%20disability%20in%20older%20people.\" target=\"_blank\" rel=\"noopener\">Studies<\/a> tell us that muscle mass decreases approximately 3-8% per decade after the age of 30.<\/p>\n\n\n\n<p>This rate of decline is even higher after the age of 60.&nbsp;<\/p>\n\n\n\n<p>Interestingly, studies that assessed changes in mass and strength report a loss of strength 2-5 times faster than loss of mass.&nbsp;<\/p>\n\n\n\n<p><strong>Gender<\/strong><\/p>\n\n\n\n<p>Men have significantly greater skeletal muscle mass in the upper and lower body, compared with women.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/jappl.2000.89.1.81#:~:text=*%20In%20comparison%20to%20women%2C%20men,SM%20within%20the%20lower%20body.\" target=\"_blank\" rel=\"noopener\">Studies<\/a> show that in women there is a correlation between the percentage of total muscle mass contained in the lower body and body weight.&nbsp;<\/p>\n\n\n\n<p>Body weight is not related to muscle distribution in men.&nbsp;<\/p>\n\n\n\n<p><strong>Fat distribution<\/strong><\/p>\n\n\n\n<p>Fat distribution around your thighs, hips and pelvis will also impact the shape and size of your butt.&nbsp;<\/p>\n\n\n\n<ul>\n<li><strong>Round-shaped butt. <\/strong>When<strong> <\/strong>the fat around your butt is mainly located in your butt cheeks, and not your hips and thighs, then you will likely have a round-shaped butt.<\/li>\n\n\n\n<li><strong>A-shaped butt. <\/strong>When the fat sits on the outer thighs and hips so they appear to widen at the base of the butt.&nbsp;<\/li>\n\n\n\n<li><strong>Square-shaped butt<\/strong>. When the fat distribution is mainly around your love handles, then you will likely have a square-shaped butt.&nbsp;<\/li>\n\n\n\n<li><strong>Pear-shaped butt<\/strong>. When the fat is mainly located in the lower section of your butt and lower portion of your thighs, you will likely have a pear-shaped butt.&nbsp;<\/li>\n\n\n\n<li><strong>V-shaped butt.<\/strong> When the fat is stored in your upper glutes and mid-section, you will likely have loss of volume in the lower half of your butt, which is commonly linked with the &lsquo;saggy&rsquo; butt look.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-get-thicker-thighs\/\" data-type=\"post\" data-id=\"10559\">How to get thicker thighs: 5 game-changing leg workouts<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-1024x683.png\" alt=\"does running make your butt bigger\" class=\"wp-image-10443\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-1024x683.png 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-300x200.png 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-768x512.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-960x640.png 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-1080x720.png 1080w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-150x100.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes.png 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-1024x683.png.webp\" alt=\"does running make your butt bigger\" class=\"wp-image-10443 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-1024x683.png.webp 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-300x200.png.webp 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-768x512.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-960x640.png.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-1080x720.png.webp 1080w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes-150x100.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes.png.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/butt-shapes.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/saggy-butt\/\" data-type=\"post\" data-id=\"10756\">How to fix a saggy butt: 5 exercises to lift your butt<\/a><\/p>\n\n\n\n<p>For leaner and more active individuals, it is thought that the glutes contribute more to the shape of your butt.<\/p>\n\n\n\n<p>For less active individuals with a higher body fat percentage, the glutes are less visible.&nbsp;<\/p>\n\n\n\n<p><strong>Bone structure<\/strong><\/p>\n\n\n\n<p>Your pelvic bones have a large role to play when it comes to the shape and size of your butt.&nbsp;<\/p>\n\n\n\n<p>The shape of your pelvic bones, your fat distribution around your hips and where your glute muscles attach to your pelvic bones can all determine the shape of your butt.&nbsp;<\/p>\n\n\n\n<p>If you have a big booty and slim waist, for example, you will likely have narrow ilium bones, long femoral necks and pronounced greater trochanter bones.&nbsp;<\/p>\n\n\n\n<p>These bones can make you look more muscular than someone who actually has more muscle.&nbsp;<\/p>\n\n\n\n<p>So it&rsquo;s not just your muscles that you have to thank when it comes to having a bigger butt!<\/p>\n\n\n\n<p><strong>Genetics<\/strong><\/p>\n\n\n\n<p>Your genetics influence your muscle building potential &ndash; in other words how big and muscular you can get or look.&nbsp;<\/p>\n\n\n\n<p>If your genetics mean you have a higher ratio of fast twitch muscle fibres, then you will find it easier to build muscle faster and larger compared with someone who has a higher ratio of slow twitch muscle fibres.<\/p>\n\n\n\n<p>Your genetics will also determine how responsive your body is to strength training in general.&nbsp;<\/p>\n\n\n\n<p><strong>Hormones<\/strong><\/p>\n\n\n\n<p>Hormones control the size of your muscles &ndash; telling them when to grow bigger and when to break them down. <\/p>\n\n\n\n<p>Testosterone &ndash; the hormone produced primarily in the testicles &ndash; plays a huge role in muscle building.<\/p>\n\n\n\n<p>Men naturally have higher levels of testosterone so are generally much more heavily built than women.&nbsp;<\/p>\n\n\n\n<p>But it&rsquo;s not all about testosterone when it comes to muscle size. <\/p>\n\n\n\n<p>Estrogen &ndash; the sex and reproductive development hormone in women &ndash; directly affects the structure and function of muscles, tendons and ligaments. <\/p>\n\n\n\n<p>It also boosts muscle mass and strength and increases the collagen content of connective tissues. <\/p>\n\n\n\n<p>The following hormones are also important when it comes to muscle mass:<\/p>\n\n\n\n<ul>\n<li>Growth hormones<\/li>\n\n\n\n<li>Insulin<\/li>\n\n\n\n<li>Cortisol<\/li>\n\n\n\n<li>Adrenaline<\/li>\n\n\n\n<li>Glucagon<\/li>\n<\/ul>\n\n\n\n<p><strong>Lifestyle<\/strong><\/p>\n\n\n\n<p>What you eat, how you train, how you sleep and your approach to fitness will all impact your muscle building capabilities.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">7 of the best glute strength exercises for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-683x1024.png\" alt=\"does running make your butt bigger\" class=\"wp-image-10447\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-683x1024.png.webp\" alt=\"does running make your butt bigger\" class=\"wp-image-10447 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-1-1.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to get a bigger butt<\/strong><\/h2>\n\n\n\n<p>Unfortunately, in the age of TV watching and desk jobs, we spend more time sitting and being inactive, than we do moving.&nbsp;<\/p>\n\n\n\n<p>This has created a culture of glute weakness and all of the problems that go hand in hand with this.&nbsp;<\/p>\n\n\n\n<p>When your glutes are not activated properly, you have a greater risk of:<\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/lower-back-pain-after-running\/\" data-type=\"post\" data-id=\"9123\">Lower back pain<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/hip-pain-after-running\/\" data-type=\"post\" data-id=\"8341\">Hip pain<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/prevent-knee-pain-when-running\/\" data-type=\"post\" data-id=\"5673\">Knee pain<\/a><\/li>\n\n\n\n<li>General posture issues<\/li>\n<\/ul>\n\n\n\n<p>This can cause all sorts of problems when running because weak glutes equals <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">poor running form<\/a> and weak points in your kinetic chain.&nbsp;<\/p>\n\n\n\n<p>To combat this, it is recommended you do <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">glute strengthening exercises<\/a> and workouts in your training routine alongside your running &ndash; more on those below!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-build-leg-muscle\/\" data-type=\"post\" data-id=\"10306\">Does running build leg muscle? 4 muscle-building workouts for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-683x1024.png\" alt=\"does running make your butt bigger\" class=\"wp-image-10446\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-683x1024.png.webp\" alt=\"does running make your butt bigger\" class=\"wp-image-10446 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/does-running-make-your-butt-bigger-2.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>20 butt building exercises<\/strong><\/h2>\n\n\n\n<p>Do squats make your butt bigger?<\/p>\n\n\n\n<p>The answer is yes! But it really depends on the exercise intensity and type of squat, as well as training loads.&nbsp;<\/p>\n\n\n\n<p>Here are 20 butt building exercises to grow your glutes.<\/p>\n\n\n\n<p>These are split by <a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">bodyweight exercises<\/a> and weighted exercises.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bodyweight butt exercises<\/strong><\/h3>\n\n\n\n<p>Do 10-12 reps of each, for 3 sets. Make sure you take a rest break in between each set.&nbsp;<\/p>\n\n\n\n<p>Use your own bodyweight as the resistance with these exercises.&nbsp;<\/p>\n\n\n\n<ol>\n<li>Squat<\/li>\n\n\n\n<li>Clams<\/li>\n\n\n\n<li>Donkey kicks<\/li>\n\n\n\n<li>Single-leg glute bridge<\/li>\n\n\n\n<li>Touchdown squat<\/li>\n\n\n\n<li>Hip abduction<\/li>\n\n\n\n<li>Side lunge<\/li>\n\n\n\n<li>Curtsy lunge<\/li>\n\n\n\n<li>In and out squats<\/li>\n\n\n\n<li>Single-leg deadlift<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Butt exercises with weights<\/strong><\/h3>\n\n\n\n<p>Do 10-12 reps of each, for 3 sets and take rest breaks in between each set.<\/p>\n\n\n\n<p>Use dumbbells, kettlebells or a barbell to complete these exercises.&nbsp;<\/p>\n\n\n\n<ol start=\"11\">\n<li>Dumbbell Romanian deadlift.<\/li>\n\n\n\n<li>Dumbbell Bulgarian split squat.<\/li>\n\n\n\n<li>Reverse lunge with dumbbells<\/li>\n\n\n\n<li>Dumbbell split squat<\/li>\n\n\n\n<li>Dumbbell curtsy lunge<\/li>\n\n\n\n<li>Kettlebell swings<\/li>\n\n\n\n<li>Barbell deadlift<\/li>\n\n\n\n<li>Barbell hip thrust<\/li>\n\n\n\n<li>Dumbbell squat<\/li>\n\n\n\n<li>Dumbbell step up<\/li>\n<\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/14-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"9763\">The ultimate 14 day strength training plan for runners<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In an age where celebrities and non-celebrities alike seem to want a bigger butt, you&rsquo;d be forgiven if you&rsquo;ve ever wondered: &ldquo;Does running make your butt bigger?&rdquo; Historically, a well-formed butt has been associated with health, strength and sexual attractiveness.&nbsp; In various cultures past and present, prominent glute muscles (butt muscles) represented virility and fertility.&nbsp; &hellip;<\/p>\n","protected":false},"author":1,"featured_media":10444,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[28,88],"tags":[100,85],"mv":{"thumbnail_id":10444,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/blog-post-89-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10441"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=10441"}],"version-history":[{"count":12,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10441\/revisions"}],"predecessor-version":[{"id":10871,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10441\/revisions\/10871"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/10444"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=10441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=10441"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=10441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}