How to build a bigger bum like Beyoncé and Maya Jama – from ‘booty fuel’, to the 6 best exercises & the ‘time-wasters’
WHETHER you admire Beyonce’s behind or are desperate for curves like Maya Jama, many of us yearn for a perky bum - especially in time for summer.
You might think it requires hours upon hours of squats in the gym. But according to personal trainer Monty Simmons, it doesn’t have to.
Ditching “useless” exercises like donkey kicks and prioritising the “right” moves - coupled with “proper” nutrition - can provide serious results.
He tells Sun Health: “You definitely can train to get a bigger bum.
“It all comes down to progressive overload and proper nutrition.
“Progressive overload means steadily increasing the weight you lift or continuously improving your technique, so your muscles get challenged in ways that force them to grow.
“If you’re lifting the same amount every week or staying within your comfort zone, your bum won’t have much reason to adapt.”
But not just any glute exercises will do. Some moves are far more beneficial than others.
“Your glutes include three key muscles - gluteus maximus, medius, and minimus - that play a huge role in posture, stability, and overall power,” Monty (@movewithmonty) says.
“Each muscle can respond differently depending on how you work it, which is why a well-rounded approach matters so much if you want bigger, more balanced glutes.
“Exercises like squats or step-ups usually hit the ‘under-butt’ area right above your hamstrings, while single-leg bridges and hip thrusts emphasise the upper portion of your bum.
“If you incorporate a variety of movements, you’ll end up targeting everything from top to bottom, helping you shape the entire glute region more effectively.”
So where do you start?
THE 6 BEST GLUTE BUILDERS
1. Back squat
Stand with your feet shoulder-width apart - or modify it slightly for depth and comfort.
Rest a bar on your upper back and squat nice and low, keeping your knees out and chest tall.
Then, rise back up to your starting position.
2. Deadlift
This time, hold the bar with your arms straight down and your feet directly beneath it.
Hinge at the hips, keeping your back flat as you lower the bar towards your shins.
Bring the bar back up and stand tall, squeezing your glutes at the top.
3. Hip thrust
You’ll need a bench for this one.
Position yourself so that the area between your mid-back and shoulders is rested on the edge of the bench, with both feet planted on the floor.
With the bar horizontally over your hips, drive your hips upwards.
Pause at the top, squeezing your glutes, before lowering down slowly.
4. Single-leg bridge
Using the bench again, but with a dumbbell on your hips instead of the bar, get your back into a similar position to the hip thrust.
Keep one foot planted and hover the other one a few inches off the floor.
Lift your hips up, squeezing your glutes at the top while keeping your core braces. Alternate sides.
5. Split squat
This involves a bit of setting up, but it’s worth it!
Place the bar on your shoulders. Put one foot on the bench behind you and the other firmly in front in a staggered stance.
Bend both knees into a squat position.
Keep your torso upright and drive through your front heel. Switch sides.
6. Step up
Grab a set of dumbbells. Using a bench, step or box, step one foot up.
Drive through the planted foot, stand upright, and control your descent.
Repeat on the other leg.
DITCH THE ‘TIME-WASTERS’
OF course, moving your body at all is great.
But if you really want to work on your bottom, then it’s best to avoid kickbacks, donkey kicks and clamshells.
“These three exercises are sometimes labelled ‘time-wasters’,” Monty says.
“That’s especially true if you never make them harder - for example, by not adding resistance bands.
“However, while they might not build a massive bum on their own, they’re actually great for learning correct form and targeting certain glute angles - especially if you’re a beginner or don’t have much equipment at home.
“Once you’ve nailed the basics, you can transition to heavier lifts in the gym, which is where the real muscle growth often happens.”
1. Kickbacks
Leaning against a wall or a bar on a rack, lean slightly forward.
Engage your core and extend one leg back until you can feel it in your bum.
Squeeze your glute and avoid arching your spine. Repeat on the other side.
2. Donkey kicks
You can do this on all-fours on a mat, or with both hands placed on a bench in front of you.
Keeping your knee bent, drive one foot up and behind you.
Keep your core braced, glute tight, and then switch legs.
3. Clamshells
Lie on your side, with your elbow and knees bent.
Open your legs by lifting your top knee up, in a clamshell shape.
Avoid rotating your pelvis as you squeeze your glute, then close your knees. Repeat on the other side.
MONTY’S TOP BOOTY-BUILDING TIPS
- Include heavy movements: Back squats, deadlifts, hip thrusts, split squats, step-ups, and single-leg bridges let you lift heavier, which pushes your glutes closer to failure under high tension. That’s exactly what drives muscle growth.
- Use lighter/band work for activation: Kickbacks, donkey kicks, and clamshells aren’t necessarily useless, but you must gradually increase the difficulty - either with higher reps or a stronger band. They’re amazing for reinforcing good form and reaching angles you might miss with heavier free weights.
- Progressive overload is key: Aim to increase the weight or resistance over time, so your glutes constantly adapt. If your routine never changes, your gains will stall.
- Play with your angles: Adjust your posture and the way you hold weights to target different glute areas. Leaning forward slightly or holding a dumbbell in front of your body can shift which part of your bum feels the burn.
- Blend compound lifts and targeted moves: Combine those big lifts (like squats or deadlifts) with smaller exercises (like kickbacks) to fine-tune your technique and hit every glute angle. Pair all that with sufficient protein and overall balanced nutrition, and you’ll be well on your way to a bigger, stronger bum - no matter where you start.
Monty says: “Small changes in body alignment can seriously shift which part of your glutes does the brunt of the work.
“Take step-ups, for example. If you lean forward or position your weight differently, you can emphasise your lower glutes or even switch some focus onto your quads.
“Meanwhile, those ‘lighter’ exercises - like kickbacks - help you learn to extend at the hip properly.
“That skill is essential once you move on to single-leg bridges or heavy barbell hip thrusts, where your glutes need to fire in a more powerful way to handle extra load.”
WHAT TO EAT
So you know what to do in the gym or in your living room, but what about the kitchen?
“Fuelling your body correctly is crucial, particularly when it comes to protein,” Monty says.
“If you weigh 50kg, try starting with 60g of protein per day (1.2g of protein per kg) up to 80g (1.6g per kg).
“That additional protein gives your body the building blocks it needs to repair and grow your glute muscles after a tough workout.”
Protein is found in everything from tuna to baked beans. As a guide, the NHS says the following foods contain:
- Beef mince (140g) - 28g
- Battered cod (180g) - 25g
- Tinned tuna in oil (100g drained) - 25g
- Salmon (100g) - 23g
- Lamb chop (70g) - 20g
- Tofu (80g) - 19g
- Quorn (100g) - 13g
- Roasted peanuts (50g) - 13g
- Chicken breast (40g) - 11g
- Cheddar cheese (40g) - 10g
- Cow's milk (half pint) - 10g
- Soya milk (half pint) - 9g
- Baked beans (150g) - 8g
- Yoghurt (125g) - 7g
- Egg (one) - 7g
- Peanut butter (25g) - 6g
- Green lentils (40g) - 4g
But genetics also play a role, and some people will see faster results than others.
“A study published in the journal Frontiers in Physiology suggests that certain muscle-regulating genes can lead to a stronger hypertrophy response, meaning your DNA can influence how quickly or dramatically you build muscle,” Monty says.
“Still, that doesn’t mean others can’t make progress; it just might take a bit more patience and consistency.”
He adds: “When you put it all together, the recipe for glute growth is straightforward: challenge your muscles with heavier loads, drill the fundamentals of hip extension and stability using band exercises, eat enough protein to fuel muscle repair, and give yourself time to adapt and progress.
“Whether your goal is just a firmer backside or outright peach status, this approach will help you achieve it - genetics and all.”
