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.


Check out my new Weight Loss Video…

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1-100 of 267 Comments
SGDP

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

Dana

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

Marissa

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

ashlen

Hi,

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

Adrian Bryant

see 1,2 & 5 here

November 14, 2014

Ashlen

Could I get your email? Just to talk about some more things and all?

November 15, 2014

Adrian Bryant

nowlossATgmail

November 15, 2014

Sonya

Hi Adrian.. I could really use your help/advice. I am a very skinny girl with a bubble butt- but no hips. I want a bigger butt with bigger hips and I have tried weighted squats (40lbs- heavy for me because I don't work out) and I've noticed that I'm only losing weight in my butt. The fat is going away so it's making my butt look smaller. Is this normal? Is my butt supposed to get smaller before it gets bigger?? I'm so confused.. What am I supposed to do to get a bigger butt instead of a skinnier butt and also bigger hips? Please..

November 10, 2014

Adrian Bryant

go here for a bigger butt workout

November 10, 2014

taye

Hey...im doing bridges with 45 lbs. If i increase by 5 lbs weekly willl i still get results? Cant get to gym. Im just trying to lift and round. My butt is flat but heavy and fatty at same time.

November 06, 2014

Adrian Bryant

yes, as your butt gets stronger your butt will get bigger but please don't expect a little 5 pound increase to cause a dramatic difference

November 06, 2014

kayla

Is there any way to build a bigger butt and keep your thighs smaller? I have thick thighs as it is and want to tone them down but also work my butt muscles too?

October 19, 2014

Vali Fayen

Booty wow is so great, I ordered two more, this put my butt back where it should be in filling my pants in, When I lost weight my butt went first now I don't care because the booty wow filled me back in.

September 25, 2014

.

Do kneeling squats hit the glutes more, and give you better results?

June 10, 2014

Adrian Bryant

squats as shown in video above hit the glutes more but when you say kneeling squats are you talking about sissy squats?

June 11, 2014

.

this is kneeling squat
www.youtube.com

June 16, 2014

Adrian Bryant

never tried this before so I don't have an opinion on it otherwise but if it truly hits the glute area then yes... if you get stronger and stronger with this exercise then your butt will get bigger as well

June 16, 2014

idk

hi I've been doing squats(any kin. name it ive done it) and my butt became bigger at first but then it started to shrink. ive tried maca root pills/powder, aguaje pills/power, butt creams, fish oil supplements, leg raises,lunges, an all the exercises with weights but m butt has gotten even flatter. can someone please help me. im 16,5'4, and 115 pounds.

May 13, 2014

bbloredana@yahoo.com

I love you so much, adrian .. :)) Your advices helped me a lot . thank you !!! from Romania

March 28, 2014

TK

Hey, a former trainer indicated that I should do 100 air squats every day for a bigger butt. I could only do 25-50 every other day to give me time to recover-lol! The only thing I noticed was that my butt was swollen from being sore, especially if I took my time but no tremendous growth. I did notice really toned thighs. What do you think about 100 air squats daily (i.e., is that a good way to make your butt bigger)? Also, will squatting really low on the air squat make a difference?

February 18, 2014

Adrian Bryant

you'll need to squat low (with weights or not) to get a good butt workout BUT doing air squats without weights probably won't result in a much bigger butt (it may give you nicer butt you are satisfied with but..) you will need heavier weights to really get a big butt

February 19, 2014

Ashanti

Hello Adrian,

I'm 5'7, 128 lbs with a very small waist, hips, and butt. I've been off and on trying to gain muscle in my hips and butt areas to make them appear rounder. I'm going to get a gym membership and do your recommended workouts, but do you have any further tips geared toward smaller framed women? Also, should I add protein to my diet? If so which kind? I only consume chicken and fish and rarely do I do that. I leave for the armed forces in May and would like to see results before then. Thank you so much!

December 30, 2013

Adrian Bryant

YES, you need protien. does not matter what kind as long s you get enough. have you seen the workout & diet here?

December 31, 2013

Cam

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

Adrian Bryant

yes, as long s you follow the same principles in the barbell squat by going down deep and pushing from heels

December 01, 2013

Cam

Okay thank you Adrian.

December 02, 2013

Rita

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

Adrian Bryant

first of all your butt wont get that much bigger doing over 12 reps with no weight. please see this

November 28, 2013

vanessa

Hello Adrian

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

stacy

How much weight should i carry, how heavy?

November 21, 2013

Adrian Bryant

enough that only allows you to do 6-12 reps per set

November 23, 2013

karissa

Will it work without lifting weights?

October 28, 2013

Adrian Bryant

no. you'll more than likely get a butt that is little bit bigger that you'll probably be satisfied with

October 29, 2013

Name*

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

Adrian Bryant

by going here

October 11, 2013

Name*

Hey Adrian,

Do you recommend pistol squats..

October 08, 2013

Adrian Bryant

it depends. what is your goal?

October 09, 2013

nia

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

Adrian Bryant

squats will only make it firmer and bigger. if you lose weight it may get smaller as you lose fat

August 19, 2013

ligia

Hi Adrian,

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

Adrian Bryant

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

Kay

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

Kay

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

Latoya F

Is the belted squat target more the legs or butt? I think I would rather do them than regular squatting.

June 27, 2013

Adrian Bryant

both. it targets al leg muscles without any involvement from your back

June 28, 2013

Brina

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

Anon

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

Gina

There's no need to be disrespectful. We all want curves but I'm sure there are plenty of women here who are bony and thin. And there's nothing wrong with men (or women) who find that attractive. Take that mess somewhere else, we don't need people on this site with that attitude.

April 03, 2014

Lauren

Whats the best exercise to get wider hips?

Thanks in advance!

June 07, 2013

Adrian Bryant

deep squats are good along with any other butt exercise here

June 08, 2013

Sara

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

Adrian Bryant

of course

June 03, 2013

carol

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

krystal

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

Adrian Bryant

use this plan for bigger butt without bigger thighs

May 19, 2013

Jurnie

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

shawndra

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

Adrian Bryant

do this here for a bigger butt without weights

April 15, 2013

Rosemary

Can pregnant women do butt squats?

April 14, 2013

Adrian Bryant

i have no idea. I don't want to advise anything that may hurt your baby. ask a doctor about that

April 15, 2013

Fiona

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

Adrian Bryant

then go here

April 11, 2013

Tamieka

Hi
How long did it take for you to see results?

Thx!

April 19, 2013

Mei

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

Molly

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

Adrian Bryant

how many reps and sets are you doing?

is 25 pounds all you have?

April 11, 2013

Taylor

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

Tae

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

Adrian Bryant

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

alex

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

Adrian Bryant

is your main goal just to get a bigger butt? if so then you need to do a plan like this

March 18, 2013

alex

i want my butt to be as big as possible and i want to get a flat stomach?

March 19, 2013

alex

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

Adrian Bryant

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

alex

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

Adrian Bryant

notice a change every 2-4 weeks

March 28, 2013

alex

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

Adrian Bryant

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

alex

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

Adrian Bryant

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

alex

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

Adrian Bryant

that workout only needs to be done 1-2 times a week. think quality not quanity

April 05, 2013

alex

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

Adrian Bryant

eat anything you want just watch HOw MUCH you eat to prevent fat gain and to lose fat

April 10, 2013

alex

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

Adrian Bryant

like I said you will see changes every 2-to-4 weeks but read this to ease your worries

April 25, 2013

alex

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

Adrian Bryant

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

alex

hi i weigh 9 stone and im about 5ft 3. i know some of this weight is muscle as ive gained weight since i started weight training. but my fat initially did get less as i sore my belly get smaller after dieting for only a month. now im finding it extremely hard to loose body fat and have a flat stomach

June 01, 2013


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