Fitness Tips

How to Get a Jiggly Butt: What Worked For Me

What good is a butt that doesn’t defy gravity and jiggle at the slightest hint of movement?

Some people might find it gross, but believe it or not, ‘that’ was my ultimate fitness goal. 

Despite being born with what most people would call, a ‘bubble butt’, my booty didn’t jiggle.

There was nothing there to wiggle. 

Not one bit.

It was nice, not very big, it was round (as my boyfriend describes it). But it was taut. 

And I didn’t like it. Might as well call it a deflated bubble then. I wanted to get a big soft jiggly butt.

Ya know.. the ones with some meat. The ones with something to grab.

Like the popular girls of Instagram have.

So I went around looking for help on how to make my butt soft, squishy, big, and jiggly. 

Only, it wasn’t half as easy as it was made out to be. 

‘Gurl you gotta stop working out and gain some fat. Should start jiggling on its own’

‘Just walk with fast, exaggerated motion’

‘Hit em glutes’

Believe it or not, I tried every bit of half-baked information and bro science that’s being peddled out there. 

Nothing seemed to work until I discovered the only thing that does. 

Before I jump the gun, let me give you a peek into my backstory of how I got a jiggly butt.

Why Should You Use My Strategy to Build Your Jiggly Butt?

Well because my butt looks…. well. perfect and jiggly. It’s my best asset.

how to get a perfect soft jiggly butt

My name is Alex and I’m Ben’s (owner of this fitness blog) girlfriend. I am 27 and I live in Elk Grove, IL. 

I have spent a good portion of the last two years of my life trying to figure out the way to get a soft, jiggly booty. 

I have tried every method in the book. 

Many programs which I found, other than one, to be complete junk and a waste of money.

Yes I know, you are wondering which one. It’s called the Bigger Better Butt Program. Feel free to check it out here if you want.

It helped me learn the basics and taught me the exercises and routines to do that would directly target my glutes for the desired look I wanted.

I will say that it was a worthwhile program for me when I was just getting into fitness, mainly because as I am a bit lazy, value my time, and prefer to not be working out non stop.

Work smarter not harder.

I have spent weeks digging through messaging boards and speaking to women who seemed to be born with an incredibly soft butt that would jiggle through a thick jean, let alone a skirt or shorts. 

For a while I even believed that one had to be born with a jiggly booty.

Then I discovered that there’s a way to turn even a tight, flat butt into a soft and jiggly one.

Now look at me. My butt is big, thick, jiggles when I wiggles, and is definitely not one but two handfuls.

how to get a big soft jiggly butt

Must Have Supplements to Speed Track Your Jiggly Butt Journey

In my early days, I was guzzling all the wrong supplements. Right from green tea extracts to caffeine pills to the ECA stack to protein pills, I was using every supplement that was counterintuitive to my goals.

It was after a few months that I realized that I was just flushing my hard earned money down the drain and that these supplements were actually negating the efforts that I was putting in. 

At all times during your journey, remember that the idea is to have a fat, jiggly butt. Not a flat, tight one.

So, you’ve got to eat right for it. We’ll touch on the diet part in a bit. For now, here are some of the supplements that worked the most for me.

The good news is they are both dirt cheap.

4Guage Pre Workout

journey building my jiggle booty

This is hands down, the best pre-workout supplement in the world and that’s coming from someone who’s tried maybe ten different brands.

This gives you a steady and consistent release of energy without making you jittery, wired up. 

And it is the only one that does not contain beta alanine which means that it wont make your face itch and flush. I can’t stand that feeling.

There’s no sudden high followed by an equally sudden crash. You can stay razor focused throughout your workout routine.

Also, it does not contain creatine, and although creatine for women has been proven to be beneficial, that shit just bloats me up.

It contains only 100% natural ingredients comes with a money-back-guarantee, is cheap and tastes amazing. 

You can check it out on their site here.

Lyfe Fuel Essentials Nutrition Shake

jiggly booty building protein shake


After using Optimum Nutrition’s 100% Gold Standard Whey for years, I finally realized that it was causing abdominal bloat. That small bloated pouch on the lower belly disappeared completely when I switched to Lyfe Fuel

This premium quality protein powder contains only plant based protein along with digestive enzymes that eliminate gut problems.

For me, Lyfe Fuel’s Essentials Shake is among the best protein powders for sensitive stomachs. It also has a complete vitamin and mineral profile that’s tailored perfectly for my goals.

Cannot recommend this protein enough.

You can check it out on their website here.

You can also use my boyfriends discount code he convinced them to give him. It’s his first name twice and then last. here it is here >> BENBENMAYZ

Idk if it will still work for you by the time you read this but doesn’t hurt to try.

How much time did it take to get my jiggly booty?

how can you get a jiggly butt

To be honest, it took me more than a year and a half to go from tight little butt to a shapely, big, soft jiggly one. 

You might ask why it took me so long?

Because, ‘shapely’ was just as important to me as making it big was. Rather than just letting it look like a lump of fat. 

If I just wanted a jiggly butt that was all fat then maybe I would have gotten there a lot sooner. 

What’s more important though is that you do not have to go through the same trial and error that I did.

All that you’ve got to do is follow the tips and tricks laid out in this blog post verbatim and you can get there in half the time. 

So, if you’ve got 6-7 months, hell of a lot of patience and all the persistence in the world, then get ready to transform your booty. 

What Should I Be Eating to Get a Jiggly Butt?

Your nutrition pays an equally important role in determining the shape of your derriere.

You can hit the gym and do all the lifts in the world and it wouldn’t make much of a difference until you eat right.

how to get a big soft jiggly butt

This is the diet plan that I followed to get my jiggly butt. 

Up the Protein – Helps Build the Shape of Your Jiggly Butt

I aimed to get at least 0.8 grams of protein per lbs. of body weight and I tried to get it from diverse food sources.

Lean white meat, plant based protein and the Ladyboss lean protein powder helped me meet the daily protein requirements easily. So I would add like 50 grams of chicken in each meal and then at the end of the day, just guzzle a protein shake. 

Why protein? Because under that thick, jiggling layer of fat, there needs to be a toned, muscular booty.

And protein is the only macronutrient that’s going to help you get that butt muscle bigger and better. 

Aim for protein in every meal. 

Up the Carbs – Helps Build the Size of Your Jiggly Butt

building a jiggly butt

Don’t cringe at the mention of carbs. Carbohydrates will not only keep you energized for the onslaught of heavy weights that you will be unleashing on your butt, it will also help your body retain water and glycogen.

Both of these are extremely crucial if you want your butt muscle to look big. 

Run the math and try to increase your carb intake by as much as 50%. Whenever possible, eat clean sources of carbs. It can be a blend of simple and complex carbs.

But if you cannot prep your own meals, then just gorge on anything that you can get your hands on to meet your macros.

Smoothies are a great and tasty way to get in the calories that you need. You can do what I do and mix in a good smoothie protein powder or meal replacement and be on your way without having to cook or eat.

I prefer this because it keeps me from having to eat more food as I can only eat so much, so a smoothie has been my go to option.

Key Exercises That Built My Jiggly Butt

how i got a big jiggly butt

The most important aspect of the jiggle butt equation is exercise, you don’t need to work out 6 days a week or 7 days a week but you need to stop sitting on your butt and start working out.

Sorry to disappoint you if you thought that you could laze your ass on a couch all day and get that amazing, jiggly butt.

You cannot. You need to target those glute muscles with a focus on hypertrophy.

While there are many glute exercises, even basic workouts like running will tone your butt here are the ones that really turned things around for me. 

#1 – Glute Kickback Machine or Cable Push Backs – Bring the Meat!


leg push backs to get a jiggly butt

I absolutely love the pump that I get in my glutes with the glute kickback machine. These are the first exercise that I do after my warm ups.

These get the pump going and make my butt look soo good for my workout.

I use medium weights for this and squeeze my butt really hard at the end of each pull. 

If your gym doesn’t have this machine, you can swap this with Romanian deadlifts. 

You don’t need to go very heavy with the deadlifts either. Medium weights and reps in the 10-12 range works best. 

Related Reading; Good Mornings Muscles Worked

#2 – Hip Thrusters – My Favorite Jiggle Booty Builder

hip thrusters to get a jiggly soft butt

This is the bee’s knees for your butt and for this to work, you’ve got to go heavy. 

Lift the heaviest that you can and focus on medium rep sets. If you have ever performed the bridge pose in Yoga, then this is the weighted version of it.

You can do this lying on the ground (harder), or you can do it with your upper body positioned on a bench and your lower body hanging off it with your feet firmly placed on the floor. 

Next, you will grab a barbell or an EZ bar, load it with sufficient weights and place it on your hip, a tad above the pubic area. 

Now thrust the hips upwards like you are performing the bridge pose.

If you do not know the bridge pose, think of it like you are humping the air above you until your thighs are parallel to the ground.

Squeeze your glutes and hold it for one second before lowering the weight. Repeat for 8-10 reps at least. 

#3 – Lunges – Gives Your Jiggly Butt Shape

lunges to get a jiggly butt

While squats will add the mass and the bulk to your booty, lunges will sculpt it. 

It will give the perfect ‘bubble butt’ curve to the lower part of your butt. 

Unlike squats, you don’t need to go heavy with lunges though as it works your quads more than your glutes.

And you don’t want to develop tree trunk-thick quads because it shifts the focus away from your booty. 

Go light with lunges and stick to the 12-15 rep range for max effectiveness. 

#4 – Squats – Bring the Meat!

squats to get a jiggly butt

I have a love-hate relationship with squatting. But for building my butt squats are by far my favorite exercise.

No I do not squat every workout if you are wondering, and you do not have to either.

Like I said, love-hate, because as an exercise in itself – as much as I hate squatting, I make it point to perform it 2x a week and this has helped transform the shape of my butt completely and squating also helped me tone my thighs

But there’s a common mistake that most women do while doing squats. They use low weights and do tons of reps because they fear that going heavy might make them muscular and masculine. 

That’s absolutely wrong. For building a thick, fat booty, go as heavy as you can with squats.

And when you come to the starting position after squatting, extend your hips forward and squeeze your glutes.

Hold for one second, bend your hips backwards to neutral position and repeat.

This small alteration to the conventional version makes all the difference. 

If you just can’t do squats, then you can try out reverse hack squats in place of your squats. These are an alternative to regular squats but still allow you to work the same muscles.

You can also get a cheap squat rack if you need, it helps a lot with beginners

Can You Get a Big Jiggly Butt Like Mine?

Yes, you can. you just have to be willing to try and you have to be dedicated. The biggest factor to achieving my perfect jiggly butt was the fact that I remained consistent.

I went to the gym, got the right supplements, ate mostly clean, and stayed on track.

You can get a jiggly butt too, and now you know exactly how to do it.

It’s your time to change your life and get the perfect, round, big, jiggly butt that you have always wanted.

Trust me when I tell you, it is beyond worth it. The boost in confidence alone is a huge advantage in life.

My Last Words to Help you Get a Jiggly Butt

That’s it ladies.

Once I started to notice an improvement in the size and shape of my butt, I just rinsed and repeated these exercises until my butt got toned and covered by a jiggly layer of fat.

It took much longer than I wanted. But in the end I got what I wanted.

That’s more important, isn’t it? 

To sum it up, here are four things that you must always remember;

  1. An attractive jiggly butt is not just fat. It has muscle underneath. When it’s just fat and saggy it is referred to as a mom butt
  2. You need to eat more protein and more carbs. A quality low sodium protein powder or meal replacement shake will help you meet your macros easily.
  3. You need to lift the right weight for the right number of reps. I have laid it down in detail for you to follow. 
  4. It may take longer than you expect it to. Stick in there and you will eventually get that jiggly butt you so desperately want.

Related Reading

Ben Mayz

Hi there! I'm Ben, main author and chief editor at I have been obsessed with Strength Training and Fitness for 18 years now.
My passion for living a happy fit lifestyle is what made me realize that fitness is what I wanted for my future.
I went on to earn my Masters in Sports Training & Biomechanics.
My passion for Strength training & fitness and my love of helping others is what made me start Fitlifefanatics.
Here, myself, and a team of specialist aim to provide the most accurate, and actionable information possible in hopes to help foster the fitness community forward.
You can learn more about Fitlifefanatics on our About Page

Ben Mayz

Hi there! I'm Ben, main author and chief editor at I have been obsessed with Strength Training and Fitness for 18 years now. My passion for living a happy fit lifestyle is what made me realize that fitness is what I wanted for my future. I went on to earn my Masters in Sports Training & Biomechanics. My passion for Strength training & fitness and my love of helping others is what made me start Fitlifefanatics. Here, myself, and a team of specialist aim to provide the most accurate, and actionable information possible in hopes to help foster the fitness community forward. You can learn more about Fitlifefanatics on our About Page


  1. What carbs did you eat to help yoh I don’t even know where to start I really need help you on the whole carb section

    1. hi chelsea 🙂 yeah this is actually a really good question and in my opinion is even more important than the protein and working out part. at least for my body type it was.

      there is a hard simple rule that i try to stick to that i think will help you quite a bit. think of it like this, how much do you weigh? if you are average or even slightly over weight, then what i would do is stick to 2 carbs per lb of bodyweight. if you are a bit heavier, then 1.5.

      if you lifting heavy and squatting heavy you will notice that carbs will become your friend to get you through those heavy lift days. i eat more on my heavy butt training days.

  2. Hey There. I discovered your weblog the uwage of msn.
    This iis a really smartly written article. I wiol make sue to bbookmark it aand come back to learn extra
    off your useful info. Thanks ffor tthe post.

    I will certainlly comeback.

Leave a Reply

Your email address will not be published. Required fields are marked *

Check Also