But there's a lot of BS floating around on the internet about how to actually 'get' a bigger booty by working out — and following the wrong advice could lead you away from your fitness goals.
1. You've got to mix up your routine to build a bum
To build your glutes, Shannon recommends two types of training - starting with compound weight-lifting exercises (deadlifts, squats, lunges and stiff leg deadlifts) working at a range of 3-6 reps. Then moving on to heavier volume work with lighter weights (so body weight exercises, or resistance machines and cable exercises in the 12-30 rep range).
Why? Because "your glutes are a combination of low and fast twitch muscle groups. Fast twitch muscles react and adapt better to heavier compound exercises. Low twitch muscle fibres adapt best adapt with volume and overload working up to failure."
But 'working to failure' can effect technique, so make sure the exercise you're doing in these rep ranges is super simple.
2. Want bigger glutes? The treadmill is not really your friend
Cardio is not going to build a bigger butt, so if you're hitting the treadmill on an incline, it's more likely to create some levels of muscle wastage if you're on a diet and not getting enough protein in your meals, which is easily done.
Shannon says: "Your body is likely to burn protein during long periods of low intensity cardio. Avoid this by supplementing with BCAA's (Branch Chain Amino Acids) and only use long periods of cardio for weight loss rather than butt building."
3. Glute isolation exercises are not the way to go
A common myth is that in order to build a bigger butt you have to do complete specialist glute exercises such as a straight leg abductors, kick backs and hip extensions.
Although these are great exercises to hit fatigue and bolt onto the last 5-10 minutes of a workout, most people focus on these small movement patterns and isolating glute exercises in their main session.
4. Don't forget your hamstrings
Shannon says that because the hamstrings have three dominate muscles which attach at various points near the glutes, working these muscles hard will also help tone and shape your butt.
Try good mornings, back extensions, and straight leg deadlifts in the gym, and if you're a competent lifter, don't be afraid to go heavy working at 80-90% 1RM at 3-5 rep ranges to force muscular adaptation.
5. You're probably resting too much
Between sets we are all guilty of checking our phones. Shannon says: "Typically you should rest no longer than 1 minute during glute-specific exercises aiming to work them to fatigue — this is because long periods of recovering between sets will not overload the muscle. The muscle will not lift and become firmer unless your workout creates overload."
"I recommend reducing rest time between sets to between 30 seconds and no longer than 1 minute for heavy lifts. During the last few sets you should struggle to complete the desired reps. Exercises such as hip extensions should not only be heavy but also be completed to failure. This means completing as many reps as you can in a set until you can't lift the weight safely."
6. Make sure you're progressing with the weights
To make progress when growing a muscle, you've got to challenge it! Shannon says you should aim to increase the weight you lift every 2-4 weeks, as small increments will avoid injury.
"Machine exercises require less balance and skill and therefore they can be loaded up much heavier, faster. Try and push exercises such as a leg press with heavier weights compared with a walking lunge which requires balance and co-ordination," she says.
7. Feel that burn
While muscle soreness the next day after a workout can be a pain, Shannon says it's a tell tale sign that you're working hard enough. This is because muscle soreness is created by small muscle fibre tears created by lifting weights at the correct intensity (soz in advance if you struggle to sit down the next day).