How to do squats for a bigger butt
Workout plan to build a bigger butt doing Squats only...
- Do 1-to-2 sets of 8 reps using a light-to-moderate weight to warm-up and then...
- Do 3 sets of 5-to-8 reps with a moderate-to-heavy weight (rest 2-to-4 minutes between each set) and then...
- Rest 5-to-10 minutes and then...
- Do 3 more sets of 3-to-5 reps with a moderate-to-heavy weight (rest 2-to-4 minutes between each set) and...
- Do this only once a week and take every 4th week off and...
Do some stretching (as shown in the video above) if you have trouble going down deep for your squats to work your butt and...
Try to increase the amount of weight and/or reps you do in each set (but do no more than 8 reps per set) so for example - going by the workout plan above - your squat workout should look something like this*...
- 55 pounds for 8 reps (take a 2 minute rest)
- 65 pounds for 8 reps (take a 2 minute rest)
- 80 pounds for 6 reps (take a 3 minute rest)
- 85 pounds for 6 reps (take a 3 minute rest)
- 85 pounds for 7 reps (take a 3 minute rest)
- Take a 10 minute rest/break
- 95 pounds for 5 reps (take a 4 minute rest)
- 97½ pounds for 4 reps (take a 4 minute rest)
- 100 pounds for 3 reps (take a 4 minute rest)
*Please note: The weights used in the example may be too heavy or too light for you so make sure you only use weights that are moderate-to-heavy for you and when using heavy weights...
Make sure you use a spotter or a another person to help you or do your squats in a squat rack as shown in the video or do your squats in a smith machine as shown here and this is very important...
Make sure you keep a journal of how many reps/sets/and the amount of weight you used so for example...
If you did 85 pounds for 6 reps on your 4th set of squats last week... Then the next time you do squats - You want to try to (but you don't HAVE too if you can't) do at least 86 pounds or at least do 7 reps and keeping a log will help let you know what you need to do to improve to get a bigger butt and here's...
7 things you must do to get a bigger butt doing squats
- Place the bar on your upper middle back and hold it with a wide grip...
- Place your feet wider than shoulder width...
- Point your toes out at a 45 degree angle...
- Keep your head up & Look straight ahead...
- Squat down as deep as you can is most important - the deeper the better...
- Push back up thru your heels to activate your butt muscles and...
- Bonus tip: Pause for 2-to-5 seconds at the bottom to better activate your butt muscles and...
If there's no way you can do squats...
You can do other exercises at home like Dumbbell Squats at home, Bulgarian squats, Lunges, or 1-legged dead lifts for a bigger butt and here's...
3 Reasons why you may not get a bigger butt with squats
- You're not coming down deep enough - If you have trouble going down deep for squats
- Watch the video again to make sure your form is right and/or...
- Do the Lower back, calf & hamstring stretches shown in the video and if this still doesn’t help you get deeper...
- Don't worry - just keep doing squats as deep as you can and your flexibility will improve allowing you to go deeper as you & your body gets used to squatting
- You're using light weights - Your butt can get a little bit bigger, rounder and tighter using light-to-moderate weights but you need to use moderate-to-heavy weights to get a much bigger butt.
- You're not "feeling your butt muscles" working - Not "Feeling it" is not a sure sign that you're NOT working your butt and it's really nothing to worry about because your butt muscles are working when doing deep squats but if want to "feel it" more...
- Focus on pushing thru your heels and/or...
- Pause at the bottom of your squat for 2-to-5 seconds and/or...
- Try doing 2 sets of butt bridges or reverse hyperextensions before your squat workout or you can do a set of butt bridges or reverse hyperextensions before each set of squats in your squat workout.
- Do 4 sets of 8-to-12 reps using a light-to-moderate weight and...
- Do this 1-to-2 times a week and take every 4th week off.
Also see...
- How to do the leg press for a bigger butt
- How to do squats to get better looking thighs only
- How To Get Rid of Cellulite on your legs
- The Ultimate Leg, Butt, Hip, Thigh and Tummy Makeover
Hey Adrian,
Maybe this is a stupid question but.. are there any other kind of squats I can do besides the standard barbell behind the neck on shoulders and squatting down. I know squats are supposed to be a good workout for the whole body, but when I've been doing them I really only feel the burn in my legs and butt-- not say my arms, shoulders, back etc. Does this mean I'm doing it wrong or using too little weight? I don't think it's too little weight coz I'm just starting off with squats and like I said I feel it. And are there any other squat variations I can do that are good for building shoulders/back/arms as well as legs.
Thanks,
Leif
squats and all other variations are only for the lower body and they are not supposed to work your upper body
Hello Adrian.. I am 23 years old girl and i am 5'0 tall and 125 Ilb.. I am working out 3 or 4 times a week for 1 hr or sometimes more to lose weight especially my belly... But i have small but too so i am doing the squat 2 a week too on the top of the work out.. but still i havnt seen any reason .. Besides there is not much heavier weight to use.. there is stairmaster .. Do you think if i use the stair master will that make my butt bigger and how often in a week and dont forget i run at least 30 min on tredmill too... Thanksss i really want to lose at least 10 Ibl and get a get butt too thnks a lot
the stairmaster will make your butt look better but not that much bigger
Hey adrian,I was just wondering which excersices to do to get a a bigger butt .But I dont have weights or hills. 
steep hills are your best bet for a bigger butt if you dont have weights
can i use two dumbells in my hands not something like a bar behind my back/
yes - look at this
Thanks for the reply and answer.. I dont have weight at home but i go to gym too n there is the same bar that you are using in the video so do you recomand if I use the bar and squat.. and how much should it weight ? and should i increase the weight too or not.. plz help because i have a small butt and need to make it big. Thnks
what i'm using in the video is for demo purposes but as for what weigh you use...
if a workout plan tells you to do 5-10 reps of squats then you want to pick a weight that will challange you for 5-10 reps so for example...
if you pick a weight and you go WAY PAST 10 reps then that weight was TOO LIGHT and vice versa...
if you pick a weight and cant get more than 4 reps then it is TOO HEAVY
thnks so much for the great website... my question is can i do squat without using weight coz i don have weight at home.. and does it make my butt bigger or or just tone coz i want my butt to be bigger not only tone
more than likely you'll only tone and firm without weight - you need weight to add size
hello adrian.Organizations have a question about the video "How to do squats for a Bigger Butt"it found this exercise to have to make a once in week.por not realized how much I need to do squat. please reply with you wonderful maggie
1-2 times a week is all you need but go here for a better answer
I would like to get it more bigger ,so is there any food i should eat after the work out,to help grow it bigger ??*
not really...
Hi Adrian, i am 5'3 and 118 pounds I have sort of a thin figure but the only problem is that I have big thighs. What will help my thighs get leaner and how can i get a bigger toned butt that will pop out more ? 
go here for a bigger butt only and look at the exercises for bigger butt muscles only
Hello Adrian,
I was searching sites for info on how to get bigger butt, hips and thighs. I already have a small waist and little hips, and my breast are large for my frame, but i obviously would like my butt hips and thighs to be bigger and more pronounced to proportion my breasts to my body. I am 5'7" and 125 pounds and i would love to be at least 135-140. How can i get bigger butt hips and thighs (without the hard muscles) and also increase my weight?
Will this workout make my thighs bigger, I don't want that?
hii i already hav a biq butt but doin these squats will they make me hav a slimmer waist n do u hav 2 suck in your stomach
not exactly but
squats will make your hips bigger making you LOOK LIKE your waist is smaller
I am currently doing the P90x Classic Routine Program and it requires a lot of lunges and squats. I have dumbbells that weight 45 lbs only. Will that be enough weight for the squats or do i really have to use a barbell? Also, how long should I see results? I would like to have a butt like JLo by the end of June.
I would really need to see the p90x workout to answer you better but to get best results for butt building =
Using more weight, more reps and/or sets each workout to get a bigger butt
I'm skinny already at 5'7" 100 lbs (genetics).. will these squat exercises really do anything if I don't have very much fat to work with??
yes and you'll actually see results quicker
Hello Adrian I love your website. I want to ask you why should I only do squats once a week to get a bigger butt? I do squats 3 times a week. Is that good or bad?
i ve seen videos of jessica beil doing squats for her butt. But that picture of her in the white dress is fake. but i do know squats work!
on my butt exercises, im feeling the normal muscle pain on my legs and not on my butt, could it be that im not doing the squats right or is it normal since this is the second week? ( i even feel my legs shaking when i walk)
You can try pre-exhausting your butt with one of the exercises for "butt only" here but also for squats...
you really need to go deep and do everything else that's said in the video plus...
you need to use heavy weights that only allow you to get about 5-10 reps - the butt muscles really only kick in to push heavier weighs
will doing squats everyday instead of twice a week help me get a big butt?
hi my hips are pretty low can these squats lift them up and will my bum really change to a round shape?
yes
Hi Adrian, I am really glad i found your site. I am very eager to try your workouts for a bigger butt. I have all the equipment here that i need! My butt & hips are already on the good side, i just want to make it better!
Ok so i have two questions for you.
#1- How do you get your butt to pop more at the very top right below your lower back? Does that have something to do with working a specific muscle or is it that it needs more lift??? I always worked out since i was 12 & I'm 27 now. I focus a lot of attention on my butt. But i did have 3 kids. If anything i think it's gotten better after having kids.
#2- I walk a lot & jog up hills. What exactly am i doing by jogging uphill? Is that gonna make my butt smaller?
Thank You! ~Heidi
1. the butt exercises at nowloss.com will help with that but you also need to be lean (not have lots of lower body fat) to get the "pop out" appearance
2. hills help enhance butt and Sprinting is better for buttt
Hello Adrian,
I have a problem. I'm only 33 years old but I feel like 50.. Anyways I can't do more than 3 squats without weight due to being so painful which prevents me from completing routine. Is there anything I could do to make my legs stronger so that I can take doing squats more??
explain pain?
do you mean joint pain or the regular muscle fatigue?
I'M ALREADY DOING A NOTHER BUTT EXERCISE (ADVANCE BUTT MUSCLE EXERCISE) THAT I THINK REALLY WORK FOR ME THAN THIS EXERCISE. THIS EXERCISE SAYS FOR BIGGER BUTT & HIPS & I DO WANT WIDER HIPS 
WHAT OTHER EXERCISE CAN I DO TO GET WIDER HIPS CAUSE IF I DO THIS EXERCISE TO GET WIDER HIPS IT IS GONNA OVER WORK MY BUTT WHICH IS ONLY 2 TIMES A WEEK IM SUPOSE TO DO
it's ok and it's a better workout to do both of these exercises in the same workout for a bigger but n hips
Hi, I am very overweight. 5'1 and 260 pounds.(people actually say I don't look that heavy) anyway I just had another baby almost 3 months ago and I am very concerned about my health and image. I decided that its time to get this weight off me. I have been eating less and exercising. I know I have lost some weight because my pants are looser. When I was smaller I had a nice big round butt. Now after 4 kids my but is fat, flat in the middle and lots of craters!!! So my question is what exercises will help shape my butt and inner thighs? (I have been doing squats but not sure if I'm doing them right.) Or should I wait untill I reach my goal weight to start trying to shape my butt? Please help. Thanks 
everything needed to tone butt & thighs is here but you wont 'see' any results until you lost more fat
how long does it take to see results if I do this workout twice a week? I'm also a sprinter on a track team.
Not long
after your 7th workout you should definitely see a difference
Some people were saying that squats only lift your butt and make it rounder so it really doesnt make it bigger. I really want a bigger butt so whats your asvice on that. Also Im only 5'0 130 I dont think I vcan even pick up a 80 pound weight so how heavy should I go in order to build a bigger butt?
Squats done like I'm doing in the video will make your butt bigger and if you can't pick up heavy weights
will doing squats with a barbell make my arms and back bigger because I dont want that I only want to increase my lower body
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