Fancy Getting Jiggly Butt? But How? 

This is for those who love a tease! How to get a jiggly butt is not difficult if you are willing to dance to your beat! 

Written by Rani Premkumar

On Oct 14, 2023 – 6 minutes read

How To Get Jiggly Butt

Men are visual beings. The erogenous zones that give spark to their wood(!) are mostly boobs and butt. There are other fetishes, yeah! Let’s be honest here- how many of you enjoyed that lustful peek at your derriere? Given that many are not lucky enough to be endowed with jelly-like jiggly butts. Having understood that men love to see the bonbons, how many of you would google ‘how to get jiggly butt’?  

Let me make a confession here that a jiggly butt has a lot to do with genetics. Hormones also have a great role in making the bums rounder and jiggly. We can always attempt to make our bums bigger, but big bums are not necessarily jiggly. With a blend of the right nutrition and some targeted butt workouts, we can nail it. 

How To Get Jiggly Butt? Anatomy Of A Butt 

The gluteal muscles are a group of muscles that make up the buttock area, gluteus maximus,  gluteus medius, and gluteus minimus. The dominant part of your butt is made up of gluteus maximus(1).

Anatomy of a butt

Gluteus Medius is a major muscle, found on either side of your abdomen. It extends from just below the belly button up to our hip bone. The second-largest butt muscle is the gluteus medius, which is located near the hip joint and the sides of the butt. Gluteus minimus is the muscle with the lowest coverage.

Disclaimer: As bums are the only pretty side of you that you cannot enjoy unless, in a picture or video of yours, I include the man’s perspective! I never appreciate tweaking your looks for someone. But if the gaze floats your boat, let’s be ready.

If you are wondering how to get a jiggly butt, you have to work on these three muscles.  

Now that you got your target area right, let’s cut to the chase! 

Have You Wondered How To Get Jiggly Butt At Home? 

You can do these exercises at home and at your convenience. Consistent efforts will yield results. Patience should be your superpower. Exercise like long-distance running and stretching per se won’t work. Light weights and high reps also do not work. Dedicating as much as 30 minutes a day to these exercises is going to help you achieve your dream. 

Bear Plank Leg Lift

Assume the plank position and lift one leg while the knee is bent to a 90-degree angle in such a  way that the heel moves towards the ceiling. Lift your butt as high as possible and bring back the leg down. Repeat with the other leg. You can do 10 reps with each leg. 

Bear plank leg lift

Donkey Kicks

Another one you can do at home! Get on all fours and keep your hands at shoulder width and your knees under your hips. Lift one leg while your foot faces the ceiling. Your knees should be parallel to your body. You can do 20 reps on each side. 

How To Get Jiggly Butt - Donkey kicks

Sumo Squats

Stand up straight and place your feet at shoulder-width. Now, lower your butt and get up straight,  assuming the initial position. Repeat as many times as you want. 

Sumo squats

Squat Jumps

Stand up straight and place your feet at a hip distance, keeping the knees slightly bent. Assume the squat position while your knees bend at a 90-degree angle. Now jump as high as you can while extending your legs fully. Get back to the squatting position and repeat. 

Squat jumps

Hip Bridge

A variant of sethubandhasana in yoga, this one bulks up your glutes. Lie on your back with your hands by your side. Keep your feet flat on the floor. Thrust your hips up until your upper body aligns with your legs like a bridge. Hold the position for some time and then repeat.  

How To Get Jiggly Butt - Hip bridge

How To Get Jiggly Butt At The Gym?

There are many moves that you can do at the gym with the gym equipment. Most women buy the myth that lifting weights will make them look masculine or bulky. But truth be told, you can’t build glute muscles large enough to be jiggly without resorting to weights. 

Weighted Squats

Squats are a compound exercise that is great for strengthening all the muscles in the lower body, including the glutes. Grab weights in each hand and keep them at your sides. Stand with your feet apart at shoulder distance and stick out your backside. Once confident of your stability,  slowly move downwards in a sitting position until your knees bend 90 degrees. Freeze. Keep this position for a while to activate the butt muscles. Squeeze your bums and get up. 

Weighted squats

Weighted Hip Thrusts

Hip thrusts are one of the best exercises to target the muscles in the gluteus maximus. Place an EZ bar or a heavyweight on your lap while resting your upper back on a bench and do an upward hip thrust allowing the bench to support your weight. 10 reps recommended. 

Weighted hip thrusts

Lunges with dumbbells

Stand up tall with your shoulders upright. Step forward by bending your knees at 90 degrees while your back knee stays parallel to the floor. Return to the starting position and repeat with the other leg. 

Lunges with dumbbells

Cable Kickback

You will need a cable machine at the lowest and an ankle strap. Start by putting the ankle strap around your ankle on one leg and attaching it to the cable. Now stand with the other leg completely straight and then lower your torso until it is parallel to the ground. 

Cable kickback

How To Get Jiggly Butt? # Diet Advice  

Proteins and carbs! Just load on it! A protein-rich diet helps in building muscles, (2) but make sure that the protein powders do not have a high caffeine content as it makes you feel jittery and sleepless. You can have soy milk, tofu, egg, meat, milk products, etc. for the necessary proteins.  

How To Get Jiggly Butt - Diet Advice  

Carbs also should be healthy ones as opposed to unhealthy ones from junk food. The healthy options would be brown rice, fish, and sweet potatoes. 

How To Get Jiggly Butt Naturally? 

Massage is another great way if you are researching ‘how to soften my butts naturally?’ You can use medicated oils, like Ayurvedic oils nalpamaradhikeram, plain coconut oil, or olive oil. You can use a massager if you want to take the credits yourself or enlist the help of a close one to do the job. Rubbing the oil in a circular motion, pinching, and patting on it works like magic even if your masseuse is an amateur.

Wrapping up! 

Make your exercise look sexy with some super comfy exercise gear. If a gym membership is out of the question, do your workouts at home instead. Having your BFF share your interest in how to get a jiggly butt will be excellent luck as you will have to look nowhere else for workout motivation, especially in terms of consistency. Have a proper diet and exercise well for your butt to get jiggly. 

And, if you are lazy to follow these tips here, here is a tweak. Pamper alert!! You can buy some butt pads and fake the game. Some silicon butt pads make it look so real!!  

So now I know you are all in!! Cheers girlies!

  1. National Library of Medicine. (n.d). Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. [Online] Available at:
  2. MedlinePlus. (n.d).Protein in diet. [Online] Available at:

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Rani is a women’s lifestyle coach with a knack for translating high fashion into accessible, everyday looks. She has helped countless women embrace their personal style, fostering confidence and self-expression.

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