How to do squats for a bigger butt

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.

9 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. Squatting down as deep as you can is the most important so the deeper the better. Do some stretching (as shown in the video above) if you have trouble going down deep for your squats.
  6. Push back up thru your heels to activate your butt muscles.
  7. Bonus tip: Pause for 2-to-5 seconds at the bottom to better activate your butt muscles.
  8. Another Bonus Tip: You can do 2 sets of butt bridges, hip thrust or reverse hyperextensions for 8-to-20 reps before your squat workout to pre-exhaust your butt muscles to get a better butt workout with squats.
  9. Don't use light weights & ONLY Use weights that will allow you to only do 4-to-12 reps at a time.

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.

How to do squats to focus more on getting thicker thighs…

Click Play To See Front Squats Exercise

4 things you must do to get thicker thighs doing squats…

  1. Place your feet no wider than shoulder width…
  2. Don't squat down TOO DEEP and STOP once your thighs or upper legs are parallel to the floor & the 1st time you squat back up - only squat up ½ way and STOP and go right back down to parallel and then…
  3. The 2nd time you squat back up you stand all the way up for 1 rep and…
  4. You only need to do 4-to-6 sets of 4-to-12 reps 1-to-2 days per week.

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1-35 of 295 Comments

Hi! I'm about 165 lb and 5'3". I have a belly (more muffin top) and flat butt. I want to get a smaller/flat belly while gaining a nice big round butt at the same time. I would love to have some sexy risqué photos taken of myself for my husband as a Christmas gift or for a February birthday gift. I have access to free weights and gym but not a free barbell. Please tell me your suggestions via comment or email. Thanks!


October 20, 2015

Adrian Bryant

do this

October 20, 2015


Thank you so much for taking the time to read my comment/question and respond in a timely manner! I really appreciate it and plan to start the workout plan today!

October 21, 2015


Hello Adryan! Thanks for your awesome program! I would like to make my butt bigger and lift it but without getting huge legs! What do you recommend?


April 11, 2015


Hello, I want to do weighted squats, but I can't afford a gym membership. Is there a way to do them at home?

January 19, 2015

Adrian Bryant

not unless you buy a squat rack. what is your goal?

January 19, 2015


Hi! You see u have really bad knees and I was looking for a workout that would make my but bigger and my thighs smaller without hurting my knees too bad. I dont have any access to a gym or weights.
Any suggestions?

January 08, 2015


hi so if i do hip thrust can i use a 10 lb dumbbell or heavier on each thigh ? my mom won't let me get or use a dumbbell but will my butt still get bigger using a dumbell and increasing its weight every month?

January 04, 2015


if i do 20 squats 3 times 2 days a week will my thights and butt get bigger?

January 03, 2015

Adrian Bryant

iit depends on how much weight you are using

January 04, 2015


i am only 16 so my mom said i should start with to 5 pound dumb bells and its also because of my knees but in 3 months i plan to use to 10 pound dumb bells

January 05, 2015


I'm using 5 lb dumbbells butt in febuary I'm gonna use 2 10 pound dumb bells

January 12, 2015

Adrian Bryant

please see the link I gave you earlier about getting a bigger butt without weights

January 13, 2015


I have a small waist and small hips. It really bothers me that i cant have a curvy shape. I could careless about my butt but i want hips, ive tried doing hip isolation exercises to pre exhaust my hip muscles and doing low squats at a 45 degree. But i find squats are only building up my quads and hams not my hip flexor/glutes. Please help.

January 03, 2015

Adrian Bryant

what did you do to pre-exhaust hips and have you tried this?

January 03, 2015


Yes , i do that exercise to preexhaust my hips.

January 06, 2015

Adrian Bryant

what set and rep ranges (and weight) are you using with squats

January 08, 2015


150lbs 7 reps x 5 sets

January 10, 2015


I meant to say hip abductors not hip flexors. I want to build my abductors

January 10, 2015

Adrian Bryant

have you tried doing squats like in the video above by going below paralell

January 11, 2015


Yes , i do. I mean my butt dont touch my heel but its below parallel.
last time i worked out, when i come up i try to raise my toes slightly upward from the ground so i can put more pressure on my heel Would that effect my form and cause injury?

January 11, 2015

Adrian Bryant

no, pushing from heels activates butt more and you can also try pausing at the bottom for 1-2 seconds

January 12, 2015


hi, i am a 16 yr old girl i need your help. my family picks on me for my small butt and twiggy thights. i mean my thights aren't really skinny but they are skinny and i would like to know how to get a bigger butt and bigger thicker thights using two 5 lbs dumbbells. I am going to Italy in April and would really like to have a bigger butt and thicker bigger thights please help! and i am 5'4 is that going to effect how big and thick me thights and butt get??

January 01, 2015


Hi! I wanted to have bigger butt and smaller waist toned and flat tummy what kindnof exercise should I do? I dont have access to the gym and I wanted a home workout I have a 5 lbs dumbell tho do you have any suggestion or tips? Thank you Sir 😁

December 14, 2014

Adrian Bryant

do 1,2 & 5 here

December 15, 2014


Hello! I was looking into doing squats with a barbell, is a squat rack a must?? I wanted to buy my own equipment but can't afford very expensive equipment. And I'm a smaller woman so what weight do you think I should start out with? I only weigh about 123lbs. Also will my knees strengthen so I can do squats easier? Thank you!

November 16, 2014

Adrian Bryant

without a squat rack how are going to comfortably get the weight situated on your back?

November 17, 2014


Hi Adrian, i was wondering what type of squats would give me wider hips the most ?

December 01, 2014

Adrian Bryant

the type of squats as described in the video above

December 01, 2014



I'm a 16 year old female and I'm trying to get a bigger, rounder and toner butt. I do squats 125 lbs, max at 165 but only 2-3 reps.

I'm also trying to lose a few pounds but mostly tone my body up. My stomach and core. And of course my butt and legs.

Can you please tell me a simple workout routine that I can do at the gym? I go almost everyday and I'd like for you to tell me something that'll bring me fast results. I'd really appreciate it. Also, like any food diet tips, and what the best protein (non-beef) is. I could give you my email address if you'd like. But I'd just love if someone could help me out a bit.

I usually run and squat and do some pushups. But I'd like to do more to get toner, a better butt and also raise up my endurance and stamina.

Thanks so much!

November 14, 2014

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