WHETHER it’s J Lo’s curves, Rihanna’s famous shape or that perfectly lifted Insta bum like Maya Jama, plenty of us dream of a perkier derriere.
Rightly, or wrongly, we all tend to assume the perfect behind only comes from savage gym sessions and squat-heavy workouts – or even surgery.
But with research suggesting as much as 80 per cent of our health is shaped by what we eat, it raises a tempting question.
Could the secret to a better bum actually start on your plate rather than in the gym?
The ‘glute diet’ is one of the biggest trends making waves on the internet right now.
“It is a catchy concept that pairs targeted workouts with a nutrient-rich eating plan designed to help hone a firmer, more defined bum,” Louise Pyne, a registered nutritionist (louisepynenutrition.com), tells Sun Health.
Celebs like Kim Kardashian and Beyoncé have long embraced the combination of disciplined nutrition and focused weight training to get an eye-catching behind.
“The core premise is simple: fuel muscle growth and repair and support the metabolism with protein-rich foods while incorporating healthy fats to help reduce post-workout inflammation,” Louise explains.
Protein is often labelled a “superfood” thanks to its role in building muscle, supporting immunity and keeping you fuller for longer, which may help with weight loss.
You might not end up with exactly Kim’s proportions, but you can absolutely build a strong, peachy sexy bum that turn eyes each time you’re wearing your favourite dress or jeans
Will Duru,
“The plan also emphasises collagen-boosting nutrients,” Louise adds.
“Bone broth and marine collagen help support skin firmness, while vitamin C-rich fruits such as citrus and berries help the body produce and absorb collagen more effectively.
“The plan also emphasises collagen-boosting nutrients, from bone broth and marine collagen to vitamin C-rich citrus fruits and berries (to help enhance collagen absorption).”
Collagen helps support skin firmness, while vitamin C helps the body absorb it – which may improve how toned the bum looks when paired with strength training.
You can also get vitamin-C from supplements – with Boots’ own-brand pack of 90 tablets costing just £5.80, working out at around 6p per day if you take one tablet daily.
Potassium-rich foods like bananas and spinach can help support muscle growth and exercise, she says.
“It also reduces water retention – i.e. bloating, which can make you hold water in all the wrong places,” says Louise.
Shopping list for the ‘glute diet’
WANT to give your bum the best chance of lifting itself? These are the foods nutritionist Louise Pyne says are worth adding to your trolley if you’re trying the glute diet.
- Protein: eggs, chicken, and tofu, healthy fats such as avocado, nuts, and seeds
- Potassium-rich foods: banana and spinach
- Vitamin C-rich rich foods: bone broth, strawberries and kiwi
While the science behind the glute diet is still limited, the focus on whole foods and balanced nutrition aligns well goals to build muscle sustainably.
“Don’t expect overnight results,” Louise says.
“For real change, you’ll need to pair this approach with consistent resistance training (think squats, lunges, and glute bridges) to build and sustain muscles.
“Only then will the right nutrition help enhance your results.”
How much exercise do you need to do on the ‘glute diet’?
While diet alone can support muscle growth, you cannot build muscle without training, explains Will Duru, a personal trainer and founder of the 12Reps app.
“To build a proper peach, you need to train all three glute muscles – the maximus, medius and minimus,” he tells Sun Health.
“Most people only think about the glute max because it’s the biggest, but neglecting the smaller muscles means you’ll never get that rounded, lifted look.
“You also can’t forget your hamstrings.
“They work hand-in-hand with your glutes and give you that defined look where your bum meets your legs.”
When it comes to how often you need to be in the gym, Will suggests two sessions per week is enough to get those glutes growing.
The ‘glute diet’ workout
PT Will Duru say these are the key moves to include if you want to build a stronger, perkier bum
Aim for 3–4 sets of 8–10 reps for each exercise.
1. Dumbbell split squats
Hold dumbbells at your sides, take a long step back and lower until your front thigh is almost parallel to the floor, then push back up through your heel.
2. Dumbbell goblet squats
Hold a dumbbell close to your chest, sit back and squat down, keeping your chest upright, then drive up through your heels.
3. Barbell or dumbbell RDL
With a slight bend in your knees, hinge at the hips and lower the weight down your thighs until you feel a stretch in your hamstrings, then squeeze your glutes to stand tall.
4. Bodyweight lateral lunges
Step out to the side, bend one knee while keeping the other leg straight, then push back to the starting position.
5. Barbell or dumbbell hip thrusts
Rest your upper back on a bench, place the weight across your hips and drive your hips upward, squeezing your glutes at the top.
“You need at least 48 hours between sessions for the muscles to recover and grow,” he reveals.
“Training them every day is actually not necessary – you’ll just end up exhausted with nothing to show for it.
“Quality reps and sets over quantity every time.
“During the workouts focus on time under tension by use the 3 second tempo.”
It is important to stay consistent, says Will.
“I see people smashing glute workouts for three weeks, then disappearing for a month,” he adds.
“You simply won’t see changes that way.
“Alongside going to the gym regularly, it’s important to gradually increase the amount of weight you lift — a principle known as progressive overload.
“You need to gradually increase the weight or reps over time.”
The body adapts to the weight you lift as it gets stronger. So if you’re squatting the same weight that you were a month ago, you’re not growing muscle.
Like many things in life, not all bums were created equal.
“Genetics play a massive role in your natural shape and where you store fat,” Will says.
This means some women will build a Kim K shape more easily than others.
“But here’s what people don’t realise: everyone can significantly improve what they’ve got through proper training,” he says.
“I’ve seen clients completely transform their shape with consistent training and also the with the right strength program for them.
“You might not end up with exactly Kim’s proportions, but you can absolutely build a strong, peachy sexy bum that turn eyes each time you’re wearing your favourite dress or jeans.”
