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.

Back to Top

1-35 of 307 Comments
valerie christopher

I weigh 90 kilos and an 5'8 by height how many squats do I need to do because I need a bigger hips

July 20, 2016

Adrian Bryant

see this to get a better understanding of what exactly you need to do for bigger hips

July 22, 2016


Hey Adrien,

I see results so thank you so much for all the info and plans you make available at no charge. When I do squats I am having a little trouble, I can't seem to get the pain outta my lower back and one of my legs bends more then the other. I would appreciate any help. Thank you so much.

March 13, 2016

Adrian Bryant

have you tried the stretches mentioned in the video

March 14, 2016


I am a 19 year old girl, weighing 114 pounds and I'm 5'5. I was wondering what weight i should start squatting with to shape my butt.
Thank you!

February 28, 2016


Hi Bryan
I am 150 lbs and 5 feet 8 inches women . I am trying to only loose 10lbs and build some of my booty (it's pretty flat).I do leg workout everyday after 15 min cardio.(but I don't do the same excersise everyday)
I have been doing hip thrust on 115 lbs 10 reps 3 to 4 sets.and my dead lifts are 120 5 sets of 10 reps
Squats are my week points so I try to do at least 4 sets oof 12 reps between 70 to 85 lbs . And some other excersise.
My deit is 1200 calories (veg). And I do take my protien shakes
But it has been 4 to 5 months I don't see any changesin the scale or my body.
Please help . It is very discouraging and sad not to see any result after putting so much time and effort in it . I know it's not magic . But I don't know why it's not working.

February 27, 2016


Hi Adrian I am trying to add more lift to my butt but the highest level weight I have is 8.8 could that do anything for me and I am aiming for fast results as in maybe two ti four weeks

February 18, 2016

Adrian Bryant

go here

February 18, 2016


I do squats three days a week should i be doing them less and afding different excerises and weight to increase the size of my bum i want to increase my bum size all over

February 26, 2016


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

Incorrect please try again Created by Adrian Bryant

Many People (like these here) have used to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013