How to do squats for a bigger butt

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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