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How to do squats for a bigger butt

To build a bigger butt doing Squats only…

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 12 reps per set) so for example - going by the workout plan above - your squat workout should look something like this*…

*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

  1. Place the bar on your upper middle back and hold it with a wide grip…
  2. Place your feet wider than shoulder width…
  3. Point your toes out at a 45 degree angle…
  4. Keep your head up & Look straight ahead…
  5. Squat down as deep as you can is most important - the deeper the better…
  6. Push back up thru your heels to activate your butt muscles and…
  7. 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

  1. 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
  2. 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.
  3. 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.

Workout plan for a firmer & just a little bit bigger butt doing Squats only…

More exercises that focus on the butt only…

Click on photos to see how to do exercise

More exercises for sexier butt, hips & Thighs…

Click on photos to see how to do exercise

Make sure you also see…
If you need more help Getting Curves To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to get curves first and if you don't believe I can make you Build Muscle Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

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There are 38 comments
Rebecca

I'm 165 lbs and 5'2. I'm aiming to lose 30 lbs. What size weights should I use with these squats to get a much bigger butt?

January 27, 2012

Name*

your info are always inspiring. Pls i relly need your help. I am a female. 20 yrs old. Am 5 8" tall and weigh123lb. Am slim. I realy want my butt to get bigger. I want to gain up to 5 inches and i want my butt to have a lifted shape. Am ready to exercise with heavy weight if that is what it takes. I want you to prescribe to me a customize workout and also diet too pls. I intend registering with a gym and going 3x a week. i also intend taking maca supplement as i learnt that it enlarge the butt,help build muscle,gives energy,help inbalancing hormone... What do you think about this maca supplement? Also i am kind of scared that i might end end up looking muscular like having a muscular leg and hand will i? Like how long will it take me to gain 1 inch and then get 5 inches? I eagerly await your reply.

January 24, 2012

ashley

so my question to u is it might be kind of weird but i hava an ok butt but when i flex it or when i di donkey kicks it sinks in and is flat on bottom i was wondering how i could fix that and if sqauts will help. and if it will also make my butt look rounder from behind cause it looks flat from that angle but looks round from the side. thanks for the website and all your help

January 09, 2012

Adrian Bryant

Yes and all the other butt, hip and thigh exercises on this page will help you get a rounder butt

January 09, 2012

Sofia

Hi Adrian,

This exercise has more focus on glutes or thighs? Because in most of the web sites it says that it's to get ticker thighs.
If you don't have a power rack how can we do it? Can be with the help of somebody, placing it on our shoulders or it's not the same?

January 08, 2012

Adrian Bryant

It hits both the glutes and thighs but the video shows ou how to get a better butt workout out of it and yes you can have a partner place the bar on your shoulders

January 08, 2012

napdome

hello,
im a 5'8 muscular (180ish lbs) muscular hiv positive black male and am looking to get my butt to a massive size- headturning. right now i'm 38 inches around with a 33 inch waist. wen i do squats, it seems like my lower back is doing the work. i get 3500 calories a day and the only thing on me that seems to get bigger is my stomach...please help

December 30, 2011

El

hi there, this website is awsome!
i was just wondering at my gym we have a smith machine, would it be better to use free weights if thats what you would call it o.o as you do in the video or weights from the smiths machine? does it make a real difference?
thank youu

December 27, 2011

Adrian Bryant

You can use a smith machine and get the same results

December 27, 2011

Mar

Hi there! I love your website! You are very informative!

I have been training to get a bigger butt for almost 6 months now. I see a difference in shape and cannot wait to see more size gain!

I am, at the same time, also trying to lose fat off my body, so I do cardio 5-6 times a week.

For my cardio I usually do HIIT Style workout, which is usually made up of strength training exercises and cardio intervals. It includes a variety of pushups, jumping, different types of squats and lunges, jogging, jumps, etc. I mix it up and switch around the exercises for every session.

I have my "butt" days once a week, with weights as heavy as I can go.

My question is, since my HIIT workouts consist of a lot of exercises where I have to use my legs/ workout my glutes, would that potentially be overtraining my lower body muscles and hindering them from maximum growth? I use either no weight or 5-10lbs weights for squats/lunges during my HIIT workouts.

Thanks!

December 10, 2011

Adrian Bryant

Will it hinder your butt growth?

that actually will vary from person-to-person depending on their ability to recover so if you're not satisfied with your results then one of the first things you may want to do is cut back on cardio

December 11, 2011

Beatrice-Holly

Hey!! First of all thank the lord for this website!!
I've done the hip thrusts and the exercise with the pillow on the table for quite a few months now and now I'm using this exercise. In the hip thrust exercise I tend to use 20-25KG (I'm english, we don't use pounds) and I get a good workout but with this exercise I can't use more than 15KG because my arms are strong enought to hold up 20KG so I'm not feeling the workout fully in my thighs unlike my arms which are killing!! How or what should I do to be able to do squats with heavier weights? Or should I just do other exercises?

Much love from England

November 06, 2011

Adrian Bryant

what's your main goal?

are you trying to getting thicker thighs or butt or both?

November 06, 2011

Beatrice-Holly

Both
I'm quite strong already because I'm a ballerina

November 06, 2011

Beatrice-Holly

Both really

December 11, 2011

LeLe

Hi! I am trying to get my butt back after losing weight, and I have been doing squats, but I have no access to any weights. Will the squats minus weights yield results? If not what do you recommend? thanks!

November 05, 2011

Toya

1st of, I want to say Thank you so much for creating this site. Its very imformative. I have a question. I excerise at the gym and they have a ton of weights, but not a long loose one like this (if you follow what I am saying) All the bigs one are part of machines. They do have dumbbells in all the different weight variations. Will I get the same results if I use to free weights (one in each hand). Hope what I said makes sense! Thank you.

November 01, 2011

Adrian bryant

yes - the machine or free weights will give you similar results

November 01, 2011

Ryan

Hi Adrian,

16-year old male who wants to build a really big butt. (As in bubble, sticking out, turning heads it's so big.) That's all I want. I've gone to a lot of trouble to lose weight and am now at a weight that I am happy with. I do a lot of cardio...

I know I need to do wide-stance squats and perhaps dead lifts, but I also know I need to consume excess calories.

Your form advises 2500+ calories... I think that would make sense if I was trying to get ripped all over, but I really don't want to put on too much fat, and I'm only trying to get bigger on my butt.

What is the best course of action? Stop the cardio on the days I am lifting and eat a lot on those days? Have a protein shake after my workout? Or do I need to stop cardio permanently for the months I am lifting? How many calories should I consume if I'm just building a bigger ass and how much protein?

I know I will put on some body fat and I can lose that after, but my worry is that I am going to put on a lot, and since I'm only working on my ass, I will put on too much.

Your site is really great.

Ryan.

October 28, 2011

Adrian bryant

the calorie amount is fine and you can still do the cardio as long as it is not excessive and if you make sure 30-to-40% of your calories are protein then you'll be fine

October 29, 2011

jonie

hello,

I have a flat buttock, and I would like to increase it through training.
I saw on your website the schedule and squat movie and now I have a few questions about it.
you say you only have to train once a week if you want larger buttocks, why is that?
is not it better if you train more often?
don't your muscles grow faster or bigger if you traine more than once a week?
is that schedule also for women?
is only squatting enough? or is it better to also do other workouts to make your bud bigger?
and my last question is whether you shoud eat certain things to power your muscles so they grow better and faster?

thanks,
Greetings Jonie

October 27, 2011

Adrian bryant

the more often you train you give your butt less chance to recovery, grow and get bigger so only train 1-to-2x per week mac

I would only do 1-to-2 butt exercises per workout

you should make protein 30-to-40% of your diet to get a bigger butt

October 29, 2011

judith

what is the minimum time'it will take to start seeing result if am using moderate weight 4 times a week doing 10 reps of 3 sets. Am scared that i might grow muscle on my legs. Will my hips expand? Will the exercise burn my butts fat while building the muscle.

October 15, 2011

Adrian Bryant

it'll be better if you use a weight heavy enough to allow 6-to-12 reps for 4-to-6 sets and expect results in 1-to-4 weeks depending on your fitness level

October 16, 2011

Marisa

I do squats with heavy (90ish pounds) weights. However, I never seem to get sore in my glutes just my thighs. I even do butt bridges with weights but I STILL don't get sore on my glutes. Does this mean I'm not working my glutes out? Or does soreness not matter so much?

October 14, 2011

Adrian Bryant

soreness is not a KEY indicator but when you use 90 pounds how many reps are you doing and what is your current weight and height and how much weight do you use for the bridges plus...

how many total sets do you do?

October 15, 2011

Marisa

I do 8 reps and 4 sets of squats like this- 85 pounds for 8 reps & 2 sets, then 90 pounds for 8 reps & 1 set, then 95 pounds for 8 reps & 1 set. So 4 total sets, all 8 reps. For the bridges I do 55 pounds for around 10-15 reps and 3 sets. I do the bridges before squats as a "glute activator". I also do reverse lunges (originally forgot to mention, also before squats to "activate" my glutes) with 75 pounds & 3 sets per leg (so 6). So altogether a total of 13 sets of exercises, 3x per week (MWF).

I currently weigh 130 & I'm 5'5. I have been doing the exercises listed for about 3-6 months (not sure, sorry!) & don't really notice any change. My goal is firmer, rounder glutes, particularly at the top sides of the butt. I notice when I flex my glute @ the bottom of the cheek I can STILL pinch like an inch (or more)! Is that ALL fat?? Do I just need to lose bodyfat at this point? Or maybe my diet isn't on track like not enough protein or something?

October 25, 2011

Adrian Bryant

You need to start off doing just he bridges FIRST only and the 15 reps is good for toning & firming but you need to use a weigh heavy enough only allow 6-to-12 reps to gain size on your butt and then...

you cna do your squats but I would start off the first set with 90 pounds for 10 reps and increase the weight each set (if you can) doing 6-to-12 reps per set

October 26, 2011

Lil

Hi Adrian,

Firstly, thanks for your great advice on this website. Lots of very useful tips here.

I'd like to start one of the bigger butt programmes, but I'm concerned that squatting with weights might cause me to bulk up in my upper body.

I'm female, 31 years, 5'6", and weigh about 70kg. I'm relatively active (been going to the gym 3/4 times a week for a couple of months, where I use the arc trainer - resistance 30, incline 7; and the treadmill - walking at incline 15%, and flat running). I have narrow hips and a round butt, which some people describe as 'big'. I'd like to get a much bigger butt and widen my hips as much as possible. My shoulders are already quite broad and my arms are toned, so I really don't want to bulk up on top at all. Instead, I'm looking to grow my hips and butt to balance things out better.

I'm keen to start your bigger butt programme - I'm considering hip thrusts and squats, and I'm just a bit concerned that squatting with weights could also make me bulk up on top. Could you please advise?

Many thanks Adrian!

October 05, 2011

Adrian Bryant

the squats won't bulk up your entire body and they will give you thicker thighs and a bigger butt

October 05, 2011

niesha

how do i get a bigger butt i use to have a big butt but it got small alot of ex i can not do because i had a leg injury do you have any suggetions

October 03, 2011

Adrian Bryant

try this butt workout here but i really can't access how much you can do without knowing the extent of your injury

October 03, 2011

davona

Hi, I found your site to be the most helpful (comprehensive) all in one site. There are great reads, videos, and very direct instructions on do's and don'ts. Thank you for your patience and time in efforts to explain and demonstrate appropriate forms, plus variations. With that being said, I feel confident that you will be able to help me with my goals. What exercises will help me shrink the layers of dimpled fat (on my booty) and strengthen my muscles (booty, thighs, & back/core) so that I may start to build bigger healthy booty muscles/tissue--instead of building bigger muscles mixed with fatty tissue, I just think that would make for an even more hideous seen.......???!! I know a healthy eating regime is a must so if you have any suggestions I would love to soak them in. So far I found out that protein (not necessarily from animals) is the best for building muscles, in addition complex carbohydrates are nourishing to the body as well as for fuel--the body will deposit the (i guess healthy) fat to where ever you need it...Ok something like that, I know that I'm close. Please equip me with the knowledge to guide me along on my journey of achieving an all natural "healthy" booty/body.
P.S. Just to let you know my weight use to be 230 lbs, now it's 156 lbs, I'm 5'4", have less than taut skin plus a dimpled unshapely square flat small to med. booty, and is currently 3 months pregnant however, I fear that when I pick up the baby weight I will just be gaining tissue over fat and it would be harder to shape after my pregnancy. I like to think of it as laying a sheet over a bed of rocks or maybe just looking at the epcot center..I dunno?..Please correct me if I'm wrong, and I wish that I was and that it's as easy as pie to get back(booty)!! So just to reiterate what exercises will help me shrink the layers of dimpled fat (on my booty) and strengthen my muscles (booty, thighs, & back/core) so that I may start to build bigger healthy booty muscles/tissue--instead of building bigger muscles mixed with fatty tissue; do you have any suggestions as far as food goes or calories that I may need to consume so that I may burn them adequately; what can I do now to my booty (thighs/core) that will help transform it from it's sad state now (exercise, diet, etc.), so after my delivery I can just focus on maintenance and extra beauty bulk behind me; can I also would have two sets of directions one that I can do if I wasn't pregnant and one that I can do while I am pregnant throughout the months???? Pleasse! Thank you so much for your time in advance because I know that it has to take a strong yet patient person to respond appropriately to me, so thank you again and I hope that I was clear enough on what I'm looking for from you all. The sooner you I get my responses the sooner I can get started, so pleasssse respond while I'm able to move around without a big heavy belly in my way. P.S.S. I mention about my core because it's already difficult to keep good posture, so if you all have suggestions on incorporating back/core strengthening moves in my quest that would be helpful as well. Thank you again.

September 06, 2011

Felicia

I am 5'2 and 112 lbs. My measurments are 30-31-35 :( I really want to gain like 13 more pounds and get a bigger butt. Please help me!!!!

November 01, 2011



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