Then, divide by 4, which is the number of calories in a gram of protein.

To calculate how many grams of protein you need, multiply the number of calories you're eating by 35%.

X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source This will help your body rebuild its muscles.

X Trustworthy Source Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source Include a protein source with every meal and snack so that your body consistently receives protein throughout the day. Choose protein sources like poultry, fish, soy, meat-replacement products, beans, legumes, nuts, and low-fat dairy. Get 35% of your calories from lean protein to help build muscle. For instance, you might do your butt workout on Monday, Wednesday, and Friday.You can do cardio exercise or work other muscle groups on your rest days.Resting is essential for getting a bigger butt because rebuilding is what increases the size of your muscles. Rest at least 1 day between butt workouts to give your muscles time to recover and rebuild.For instance, you might do 20 lunges per set but only 10 bridges. The number of repetitions in each set will vary depending on the exercise you're doing.During your butt workout, do squats, squats with arabesques, jump squats, lunges, bridges, one-leg kickbacks, and step ups with a knee lift. While it will take time to make your butt noticeably bigger, you'll see small improvements soon after you begin exercising your glutes. You can actually make your butt rounder and larger by strengthening the muscles in it, known as your glutes.

Do your butt workout 3 times a week, with a rest day in between.

Does sitting down make your butt flat