Want a bigger, stronger, rounder booty? You’re not alone. Whether you’re chasing glute gains for aesthetics, athleticism, or just to fill out your jeans better, the right glute-building supplements can take your results to the next level. If you’re wondering what the best supplements for a bigger butt are—and how they work—this guide breaks it all down, one cheeky tip at a time.

Let’s dive into the best supplements for a bigger butt that can help you build that peach with purpose, backed by science and a little Swolverine spice.

Best Supplements for a Bigger Butt: Science-Backed Gains

1. Creatine Monohydrate: The OG of Glute Gains

Creatine is one of the most studied and proven sports supplements in the world. Naturally produced by the body and found in small amounts in red meat and seafood, creatine is stored in your muscles and used for short bursts of high-intensity activity—like, say, a set of heavy hip thrusts or hill sprints.

Here’s why you should be using it:

Increases muscle strength and power so you can train harder and push heavier loads

Enhances muscular endurance, allowing for more reps and longer sets (aka more stimulus for growth)

Improves recovery between sets and workouts

Increases intracellular water retention, making muscles look fuller and more volumized—yep, that includes the glutes

“Creatine increases intracellular water retention, leading to greater muscle fullness and size while improving high-intensity exercise performance” (Buford et al., Journal of the International Society of Sports Nutrition).

When it comes to building muscle—yes, including that glorious gluteus maximus—Creatine Monohydrate is your day-one ride-or-die. Creatine helps your muscles regenerate ATP, the energy currency for explosive movements like squats, deadlifts, and lunges—aka booty-building royalty.

“Creatine supplementation increases lean body mass and strength, particularly when combined with resistance training” (Branch, International Journal of Sport Nutrition and Exercise Metabolism).

Take 3-5g daily and don’t stress the loading phase unless you’re on a deadline (like bikini season or your ex’s wedding).

Kre-Alkalyn: A pH-Corrected Twist on Creatine

If you’ve ever felt bloated or gassy on traditional creatine, Kre-Alkalyn might be your jam. It’s a patented, pH-corrected form of creatine that’s buffered to reduce degradation in the stomach—meaning better absorption, no water retention, and zero loading required.

“Kre-Alkalyn has been shown to offer similar strength and performance benefits as creatine monohydrate, with fewer GI side effects” (Jagim et al., Journal of the International Society of Sports Nutrition).

If you want the gains without the bloat, this might be your glute growth go-to.

2. Whey Protein Isolate: Feed the Glutes

Whey protein is a fast-digesting, complete protein derived from milk during the cheesemaking process. It’s rich in all nine essential amino acids, particularly leucine, which is the key amino acid responsible for triggering muscle protein synthesis (aka the process of building new muscle tissue).

Why should you be using it?

Supports muscle repair and growth after resistance training

Promotes lean muscle mass, especially when paired with progressive overload

Helps meet daily protein targets, which are crucial for body recomposition and hypertrophy

Improves satiety, making it easier to manage body fat while building muscle

“Whey protein supplementation improves body composition and strength, particularly when combined with resistance training” (Phillips et al., Journal of the American College of Nutrition).

Building muscle means breaking it down and feeding it right. Whey Protein Isolate delivers fast-digesting protein with high bioavailability, giving your glutes the amino acids they need to grow after every training session.

“Protein ingestion following resistance training promotes muscle protein synthesis and hypertrophy” (Moore et al., American Journal of Clinical Nutrition).

Add a scoop post-workout and consider blending it with almond milk and berries for a booty-approved shake.

Plant Protein: For the Glutes, Without the Moo

Not a dairy fan? Don’t sweat it—Swolverine’s Plant Protein blends pumpkin seed and pea protein to deliver 22g of clean, complete protein per scoop. It’s smooth, easy on digestion, and comes without the bloat or the barnyard vibes.

“Plant-based proteins can support muscle hypertrophy similarly to animal-based proteins when total intake and essential amino acid content are matched” (Vliet et al., Sports Medicine).

Whether you’re vegan, lactose-sensitive, or just plant-curious, it’s a powerful glute-gainer with none of the guilt.

3. Beta-Alanine: Booty Burn Booster

Beta-alanine is a non-essential amino acid that plays a critical role in buffering acid in the muscles—specifically by increasing carnosine levels. Why does that matter for your glutes? Because when you train hard (read: high-volume hip thrusts, walking lunges, and glute bridges that leave you crawling), hydrogen ions build up and drop the pH in your muscles, causing fatigue and that signature booty burn.

Here’s why beta-alanine belongs in your supplement stack:

Delays muscle fatigue, so you can push further into those high-rep sets

Increases training volume, which means more total work = more growth stimulus

Improves muscular endurance, especially for bodyweight glute circuits or EMOM-style booty burners

Pairs perfectly with creatine for a well-rounded strength + endurance boost

“Supplementing with beta-alanine significantly improves performance during high-intensity exercise lasting 1 to 4 minutes” (Saunders et al., Amino Acids).

You know that fiery burn during your last set of hip thrusts? That’s lactic acid buildup—and Beta-Alanine can help you tolerate more of it. This amino acid buffers lactic acid, which means more reps, more time under tension, and more volume for glute hypertrophy.

“Chronic beta-alanine supplementation improves muscular endurance and training volume” (Hobson et al., Amino Acids).

Timing doesn’t matter as much here. Just get in 3.2–6.4g per day and let the tingles begin.

4. Collagen + Hyaluronic Acid: Rounder, Stronger, Smoother

Collagen is the most abundant protein in the human body and a major structural component of your connective tissues—think tendons, ligaments, cartilage, and even the fascia that holds those glutes in glorious shape. As we age (yes, even you, 28-year-olds), natural collagen production declines, which can lead to joint stiffness, slower recovery, and weaker support structures. And if you’re lifting heavy for glute gains, your joints need backup.

Here’s why collagen should be in your stack:

Supports joint and connective tissue health, so your squats don’t sabotage your knees

Improves recovery and resilience, especially when training glutes multiple times per week

Enhances skin elasticity and smoothness, for a firmer, plumper peach

Pairs with hyaluronic acid to hydrate tissue and cushion impact

“Collagen peptide supplementation improves body composition and increases muscle strength when combined with resistance training” (Zdzieblik et al., British Journal of Nutrition).

Booty goals aren’t just about muscle—it’s about shape, structure, and skin. Collagen with hyaluronic acid helps support connective tissue, joint strength, and even skin elasticity. Because nobody wants glute gains with achy knees or dimpling cheeks (unless it’s cheekbones).

Bonus: it supports hair, skin, and nails too, so your post-deadlift selfies can glow as hard as your glutes.

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5. EAAs: All the Right Aminos, No Muscle Left Behind

Essential Amino Acids (EAAs) are the nine amino acids your body can’t produce on its own—meaning you have to get them through food or supplements. Unlike BCAAs, which only include three amino acids (leucine, isoleucine, and valine), EAAs offer the complete spectrum needed to fully support muscle protein synthesis. If BCAAs are the hype, EAAs are the homework—and your glutes want both the buzz and the results.

Why EAAs belong in your glute-building stack:

Trigger full-spectrum muscle protein synthesis, especially after intense training

Support muscle repair, recovery, and new growth

Prevent muscle breakdown, especially in fasted states or calorie deficits

Hydrate and fuel performance when paired with electrolytes (like in INTRA)

“Supplementation with essential amino acids stimulates muscle protein synthesis more effectively than BCAAs alone” (Tipton et al., Journal of Physiology).

Your body needs all nine essential amino acids (EAAs) to trigger muscle protein synthesis. Swolverine’s INTRA has a full EAA profile plus electrolytes and superfoods to fuel your workouts and recovery like a champ.

“Supplementing with EAAs during resistance training enhances muscle building and recovery” (Volpi et al., Current Opinion in Clinical Nutrition and Metabolic Care).

Sip it while you train. Because the best butts are built one rep and one sip at a time.

Sample Glute Workout: Build That Peach

You’ve got the supplements—now it’s time to put in the work. This simple, effective glute-focused workout can be done 2–3x per week to stimulate hypertrophy and strengthen that backside. Grab your pre-workout, cue up your gym playlist, and let’s get cheeky.

Glute Day Routine (45–60 mins)
Perform 3–4 sets of each exercise. Rest 60–90 seconds between sets.

1. Barbell Hip Thrusts – 8–10 reps

The king (or queen) of glute activation. Focus on full hip extension and a 1-second squeeze at the top.

2. Romanian Deadlifts (Dumbbells or Barbell) – 10–12 reps

A hamstring-glute classic. Keep a soft bend in the knees and push those hips back like you’re closing a car door with your butt.

3. Bulgarian Split Squats – 8–10 reps per leg

A.k.a. “the ego crusher.” Elevate your rear foot and focus on driving through the heel of the front leg for maximum glute tension.

4. Cable Kickbacks or Banded Kickbacks – 12–15 reps per leg

Great for isolating glutes. Keep your back flat and move through a full range of motion.

5. Glute Bridges with Pause – 15 reps

Add a resistance band above your knees and hold the top of each rep for 3 seconds. It burns. That’s the point.

Optional Finisher:

Banded Lateral Walks – 30 seconds each direction
If your glutes aren’t talking to you after this, they’re ghosting you.

Pro tip: Take your Creatine and INTRA before this workout, and refuel with Whey Protein Isolate afterward. The stack fuels the work, the work builds the glutes.

Frequently Asked Questions

What supplements help grow your glutes the fastest?
Creatine Monohydrate and EAAs are the most research-backed for muscle growth. Combine with progressive overload training for best results.

Can supplements really make your butt bigger?
Supplements support muscle growth when combined with consistent resistance training. They don’t work alone—but they do work.

Is protein or creatine better for growing glutes?
Both. Protein helps rebuild muscle; creatine helps you train harder and recover faster. Stack them for a serious booty boost.

How long until I see results from glute supplements?
With proper training and diet, noticeable glute gains can start in 4–8 weeks. Supplements accelerate this by supporting strength, endurance, and recovery.

Real Talk: Supplements Are Support, Not Shortcuts

Look—we all want to build a better butt, but supplements aren’t magic. They’re support tools. The real magic happens when you combine these with a high-protein diet, progressive overload training, and enough sleep to dream of your own before-and-after pics.

So load your barbell, shake up your stack, and let the glute gains begin.

Need help putting this into practice? Start with Creatine and Whey—then build out the stack from there. Your glutes will thank you, and your jeans may never fit the same again (in the best way).

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5 Best Supplements for a Bigger Butt: Science-Backed Gains