To build a bigger butt doing Squats only…
Try to increase the amount of weight and/or reps you do in each workout or in each individual set you do (but do no more than 12 reps per set)
So 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 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 5 sets of squats doing 8 reps & using 90 pounds for each set then the next time you do squats…
The key is to get stronger each workout or to beat your last workout so your butt can get bigger and your thighs can get thicker.
If there's no way you can do squats…
Here's 4 other squat variations you can do for a bigger butt & thicker thighs following the same guidelines here
1. Dumbbell Squats
Click Play To See Dumbbell Squats Exercise
2. Bulgarian Squats
Click Play To See Bulgarian Squat Exercise
3. Elevated Lunges
Click Play To See Elevated Lunges Exercise
4. Belt Squats
Click Play To See Belt Squats Exercise
If you don't have access to weights or a gym…
Here's 2 more squat variations you can do without any equipment…
1. Chair Squats
Click Play To See Chair Squats Exercise
2. Jump Squats
Click Play To See Jump Squats Exercise
Your thighs and butt will get firmer doing the Single leg chair squats & Jump squats but…
You should only expect your thighs and butt to get a little bit thicker & bigger because more than likely…
You're going to be using lighter weights where you're doing 12-to-20 reps per set as opposed to you using weights that are heavy enough to only allow you to do 4-to-12 reps per set but yes...
If you do end up using a weight where you can seriously only do 4-to-12 reps then you can get a bigger butt & thicker thighs doing Single leg chair squats & Jump squats.
Click Play To See Front Squats Exercise
4 things you must do to get thicker thighs doing squats…
Make sure you also see…
I Will Help You Look Good Naked…
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Hey Adrian really love your website. My gym that I go to only has Smith Machines. Will doing my squats on the Smith Machin get me good results as the same as doing barbell squats
November 30, 2013
yes, as long s you follow the same principles in the barbell squat by going down deep and pushing from heels
December 01, 2013
Okay thank you Adrian.
December 02, 2013
Hi, i'm doing 50 squats without bars for a bigger butt and I think my stretch marks are expanding :s is that possible or i'm just ********. Helpful replies please, thanks.
November 26, 2013
I'm a mommy of 3 , my youngest is 1 yr old I been trying so hard to lose all this belly fat & get back in shape .
November 26, 2013
How much weight should i carry, how heavy?
November 21, 2013
enough that only allows you to do 6-12 reps per set
November 23, 2013
Will it work without lifting weights?
October 28, 2013
no. you'll more than likely get a butt that is little bit bigger that you'll probably be satisfied with
October 29, 2013
Hi adrian I'm claire and I am very skinny I only have a butt no hips no thighs at all I wanted to know how can I put on weight in those areas and get a huge booty as well
October 11, 2013
Do you recommend pistol squats..
October 08, 2013
it depends. what is your goal?
October 09, 2013
Hello I have a question about doing squats , I'm Jamaican American if already have thickness and butt fat will doing squats permanently change the shape if it making it smaller if so how ?
August 19, 2013
squats will only make it firmer and bigger. if you lose weight it may get smaller as you lose fat
August 19, 2013
I have been following your blog for a year and read and reread your squats articles all the time. I have been doing smith machine squats of 50 lbs for 4 sets of 12 and lunges for the same amounts. I also am doing barbell lunges and squast of 12 with 10 lb weights. I do leg presses of 150 for 12 rep 4 sets but I am not seeing any results. I have been at it for almost 8 months. I am 5'3" and went from 165 to 145 in those 8 months. I eat 1200 calories of whole foods with saturdays being my cheat day and while I am happy that I lost weight I am flabby and my butt has a dent through the sides and my hips are non existent even though I have two children. What am I doing wrong???
August 09, 2013
are you noticing your butt becoming any rounder or more firm and also...
to me if you are using 50 pounds ON BOTH lunges and squats then that tells me you are short changing yourself on the squats by not using more weight and next time you workout
try only doing 12 reps on ONE set and if you're going to do four sets then try to increase the weight and lower the reps on each set so do 12,10,8 and then 6 reps
August 10, 2013
Hi Adrian! I couldn't reply back so just posting again. That article was on point! And I'm glad to know my butt looks good in and out of clothes LOL so I'm on the right track ^_^ And that part about putting weights in a book bag to do squats was PURE GOLD! Just today I was at Academy and looked online and even the smaller weight sets are like $80… ehh that's not in the budget soo.. thanks again for all that you do!! Maybe one day I can send fitness pics of this body aka monster you helped create!! Lol #LovingLife ..but sincerely though thanks <3
August 06, 2013
OMGOSH! Lol first just wanna say I LOVE your workouts! I've been working out with you on youtube I guess for about a year now.. AWESOMMME ^_^ ..ok so here is my question.. I'm pretty fit but I want to be more fit.. however I want to do this and maintain some fat also. So everything is nicely toned not too much definition as of yet but I want to get that definition withouth losing the butt and thighs that I have left! My metabolism is high so I burn fat with no problems which is what I want in order to see my abs and thank God for genetics I got a lil bump but I want it to increase or at least not decrease as I pursue my fitness goals aka coke bottle frame. I hope this makes sense but I think this is a diet and workout question.. please help. In short I want to go hard with my cardio and strengthening and still keep a nice level of fat in my lower body or increase the lower body... Thanks in advance!! Mmmuahh <3 ^_^
July 30, 2013
Is the belted squat target more the legs or butt? I think I would rather do them than regular squatting.
June 27, 2013
both. it targets al leg muscles without any involvement from your back
June 28, 2013
Hi! I been trying to lose weight for the past 2 weeks I'm 5'2 and weight 150 I want to get back to 120. I always have had a big booty according to my body even when I used to weight 120 now I run 4 miles and I'm doing a 30 day squat challenge just to get it in shape I'm by 100 squats already but seems like its actually making disappear I've never really had my butt this small I'm getting depressed... can you please help me??!!!
June 22, 2013
Too much cardio can cause you to lose muscle....It sounds like you are you need to focus on circuit training which combines shorter cardio times with resistance/weight training. Jillian Michaels has a lot of circuit training videos (see youtube) This is just as if not more affective to just plain cardio. Also, don't believe the hype and cut out carbs completely. You need to good carbs and lots of protein to keep and build muscle. Lose the weight and keep the curves, because only dogs get excited over bones!!!!
July 20, 2013
Whats the best exercise to get wider hips?
Thanks in advance!
June 07, 2013
It okay to start with a 15 pound weight bar and move up from there? Thank you for the help giving us this program:)
May 31, 2013
June 03, 2013
hi adrian! i just wanted to know if there's any way to get a big booty without getting thicker thighs. i have really thick thighs and they're mostly all muscle, i don't want them thicker than that, but i want to try those weighted butt workouts, and i'm afraid i might get bigger thighs, help please?
May 18, 2013
I was wondering what i can do to gain weight im 22 year and 110lbs and 5"4inches i want to reach 125 or 130.
May 19, 2013
Hi I'm just startn my squats been doin them for two weeks 3days on rest then 3 days so fourth. I'm a beginner n haven't been using weights n also about 220 n 5'7'' but my shape is good I'm just lookn to tone body n make butt rounder. Wat advice do u have for me to start seeing results n tone more...n I'm a size 14 tryn to get to 10
April 19, 2013
Hello I been doing squats for a few weeks in the thing is I don't have weights in I can't afford them so I was wondering if I can do squats without having weights in if so how long do you think it would take for my butt to get bigger and how many do I need to do to get it my butt bigger. Please email me back at email@example.com
April 14, 2013
Can pregnant women do butt squats?
April 14, 2013
i have no idea. I don't want to advise anything that may hurt your baby. ask a doctor about that
April 15, 2013
I have been doing weighted squats with the bar about 60 lbs, 12 reps 3 three sets. I do this about twice a week. My butt is getting bigger and bigger! Help... (I haven't gained any weight). It's way too big for the rest of my body. I wanted to do squats to tone up my butt. It is toned but too large for my frame. Please help with suggestions.
April 11, 2013
How long did it take for you to see results?
April 19, 2013
Well I think you are who I need to kind of talk to...Lolszs....How long it took you to see results, What did you eat, How long were your break you took ?? I am trying to get mah Butt back...
May 10, 2013
Hey I just have one question,
I'm doing dumbbell squats with two 25 pound weights, when I do my squats I only feel the burn in my thighs and I want to get a bigger butt. Could you tell me if I'm doing something wrong? or if my weights or too light?
Please and thank you :)
April 10, 2013
how many reps and sets are you doing?
is 25 pounds all you have?
April 11, 2013
Hello, just wondering like everyone else basically how to make my butt a little bigger and toned. After I had my son it dropped. I need a lift and a little more padding back there. Im 5'6, 135lbs and look good physically every where else on my body. But how much weight should i use, how often should i squat, and what will work best in a busy schedule? Thank you!
March 24, 2013
Hi, I started squats the last 2 weeks. Before my butt was really big and soft. I started doing squats to lift it but end up losing almost half the size of my butt! I want it back. I did like 200 squats a day for like 3 days a week, at home. If I stop will my butt gain its fat back? Lol. I was dieting ass well. I'm 140, 5'1. Ive had a big butt all my life.
March 18, 2013
you lost fat off your butt making your butt look smaller but if you follow the squat guidelines on this page you can make your butt bigger thru squating with more weight and less reps
March 18, 2013