How to do squats for a bigger butt
To build a bigger butt doing Squats only…
- Do 1-to-2 sets of 8-to-15 reps using a light-to-moderate weight to warm-up and then…
- Do 4-to-6 sets of 4-to-12 reps with a weight that is heavy enough to ONLY allow you to do 4-to-12 reps so…
- Don't expect to get a bigger butt & thicker thighs using a weight where you know you can do way more than 12 reps and…
- You only need to do squats 1-to-2 days a week and take 1 week off every 2-to-6 weeks and…
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*…
- 55 pounds for 8 reps
- 65 pounds for 8 reps
- 80 pounds for 6 reps
- 85 pounds for 6 reps
- 85 pounds for 7 reps
*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…
- You want to do at least 6 sets doing 8 reps & using 90 pounds per set or…
- You want to still do 5 sets for 8 reps but use at least 91 pounds or…
- You want to still do 5 sets using 90 pounds per set but instead you'll do 9 reps per set so…
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
- Place the bar on your upper middle back and hold it with a wide grip.
- Place your feet wider than shoulder width.
- Point your toes out at a 45 degree angle.
- Keep your head up & Look straight ahead.
- 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. - Push back up thru your
heels to activate your butt muscles.
- Bonus tip:
Pause for 2-to-5 seconds at the bottom to better activate your butt muscles. - 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.
- 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…
- Place your feet no wider than shoulder width…
- 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…
- The 2nd time you squat back up you stand all the way up for 1 rep and…
- You only need to do 4-to-6 sets of 4-to-12 reps 1-to-2 days per week.
More exercises for sexier butt, hips & thighs…
Click on photos to see how to do exercise
Make sure you also see…
- How to make your butt bigger
- How to do Hill Sprints for sexy legs
- How to get rid of cellulite on legs
- See all butt, hip, thigh, hamstring, calf stretches
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 haskins105@gmail.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
Hi
How long did it take for you to see results?
Thx!
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
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
hello i am about 5ft4 and about 9 stone. i am going to the gym 3 sometimes 2 times a week. I am squatting with 20kg barbell and dumbell squats, doing lunges with the same weight. also i am doing planks, side planks etc for my abs. can you tell me how long it will take for me to see results? I dont realy want to lose any weight but i accept i am going to have to if i want a flat stomach. I am eating healthily also. will my butt get smaller before it gets bigger?
March 18, 2013
is your main goal just to get a bigger butt? if so then you need to do a plan like this
March 18, 2013
i want my butt to be as big as possible and i want to get a flat stomach?
March 19, 2013
thanks! its my fifth week at the gym and i feel as if my stomach has lost fat but also my butt and it looks smaller and not as nice as it did before i started dieting and working out. i have started drinking protien shakes also. how long do you think it will take me to get my butt muscles noticably bigger? please reply. i am glad i am going to the gym and am happy with how my stomach is getting smaller but i hate the way my butt looks smaller right now :(
March 26, 2013
you have nothing to worry about. the good news is that your butt is getting smaller b/c of the fat or weight you lost so see this but keep at the squats and your butt will get big enough to complement your new figure
March 26, 2013
thankyou! how long do you think it will take for me to notice my butt muscles getting bigger if i keep increasing the weights and doing good butt work outs?
March 28, 2013
hi thanks again. i was just wondering are barbell squats better for gaining size in my butt then using the super squat machine/ leg press and similar machines at the gym?
April 01, 2013
no exercise is really better than the other when it comes to squats. as long as you are making progress meaning you are make strength gains by using more weight, reps and sets then you will get the results you want
April 01, 2013
thanks! is working out my butt and abs three times a week too much? because i know you wrote twice a week but i had a personal training session and the trainer said 3 maybe 4 times a week
April 02, 2013
depends on the intensity. the point of my plans is for it to be a hIGH quality workout that is so intense that you will not need to do it more than 1-2 times per week.
3-4 times a week is fine if the intensity of the workout is not high but why do 3-4 mediocore workouts when you can get faster results with 2 high quality ones?
April 02, 2013
thanks! ye i think my workouts are pretty high intensity. i do super squat like four sets of ten with 100kg. leg press three sets with about 80kg. lunges holding 12 or 16kg weights three sets of 12. and ive added another machine its like a squatting machine where the weights are above your shoulders like reverse of leg press. also i am going to try the butt bridge. would you say thats quite high intensity. i always push myself with the amount of weight and i can feel my butt muscles have been worked after my work outs.
April 04, 2013
that workout only needs to be done 1-2 times a week. think quality not quanity
April 05, 2013
thanks :) i was just wondering, i am trying to loose abdominal fat but i am trying to eat alot of protein to support muscle growth in my butt and legs. I eat for breakfast either porridge and fruit or peanut butter on a wholemeal bagel, should i not be eating peanut butter as i have discovered it is high in fat?
April 10, 2013
eat anything you want just watch HOw MUCH you eat to prevent fat gain and to lose fat
April 10, 2013
hi, this is my 9th week at the gym. I started squatting about four weeks ago. i have been doing walking lunges with weights for about six weeks and various other butt exercises like leg press. i have lost fat and my butt is looking smaller then ever. it probably looks more toned but i hate it i am so down. my butt looked better when i didnt go to the gym or diet! how long will it take me to get a big butt if i am squatting propperly and increasing the weights pushing myself? i know you said results every 4 weeks. but i mean how long roughly would you say it will be until i get my big ass back :(
April 24, 2013
like I said you will see changes every 2-to-4 weeks but read this to ease your worries
April 25, 2013
hi ive been at the gym for three months now and been eating very clean and healthy. i lost a few pounds in the first month and noticed a difference in my stomach. in the last two months the loss of fat in my stomach has been next to nothing. i am weight training monday wednesday and friday and doing crunches planks etc at the end of my workouts. i was wondering if i should be doing cardio on my days off (tuesday and thursday) like jogging. would this help me burn stomach fat? please help!
May 21, 2013
understand that your fat loss rate gets slower and slower as you get closer yo your goal but what is your current weight and height?
May 21, 2013
when you do squats with weights do you have to squeeze your butt when you get to the top for a bigger butt?
February 25, 2013
I've heard that If you do the same exercise over and over again your muscles will get used to it & stop growing. Is this true? Or can I keep squating for more than 6 weeks?
March 02, 2013
somewhat. you will need to change up every so often but how often depends on your fitness level. beginners can go longer without having to switch to a new routine
March 02, 2013
So if I do squats for 6 weeks and then switch to a different butt exercise and do that other exercise for 6 weeks can I then go back to squats again for another 6 week? And thank you so much for answering
March 04, 2013
yes but who knows... you may be able to do squats for 12 weeks or more before making a switch
March 05, 2013
How many reps & sets of squats should I do?
March 05, 2013
I am 5'3 125 pounds how much weight should I do on the squats?
March 06, 2013
enough weight to make 6-12 reps a challenge. if you can do more than 12 reps (like 15) then the weight is too light and if you cannot do at least 4 reps then it is too heavy
March 06, 2013
Do you think my butt can grow with out taking any protein shake?
March 10, 2013
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