There’s no one food that can make your butt grow booty gains foods, but a healthy diet of lean proteins like chicken breast, turkey, fish, eggs, tofu, and Greek yogurt; complex carbohydrates like whole grains (oats, brown rice, quinoa), sweet potatoes, and legumes (beans and lentils); and healthy fats from nuts, seeds, avocados, and olive oil can help. It’s important to get in enough protein for muscle growth, and consuming around 1.6 grams per kg of body weight can promote muscle mass gain in your butt.

Gluteal muscles are responsible for supporting the pelvis and providing balance, and a thicker, rounder butt can provide the right amount of structure for healthy movement. However, a bigger butt requires more than just gluteal muscles – it also needs a layer of fat that can be built up through exercise and diet.

Square Butt Workout: Transform Your Shape with These Exercises

These booty gains foods will help fuel the gluteal muscles, while helping you build a thicker and stronger butt. Try including these foods in your meals and snacks:

Pumpkin seeds are a great addition to any diet. They’re loaded with protein, iron, magnesium, zinc, lutein and zeaxanthin, vitamin E, and antioxidants. They’re also a fantastic source of fibre.

Beans and lentils are a good source of protein and a lot of other nutrients including iron, fiber, folate, potassium, and magnesium. They can be used as a base for many different types of meals. Try adding them to salads, soups, and curries. You can find them in supermarkets and at most health food stores.