How to do squats for a bigger butt

Workout plan to build a bigger butt doing Squats only...

Do 1-to-2 sets of 8 reps using a light-to-moderate weight to warm-up and then...
Do 3 sets of 5-to-8 reps with a moderate-to-heavy weight (rest 2-to-4 minutes between each set) and then...
Rest 5-to-10 minutes and then...
Do 3 more sets of 3-to-5 reps with a moderate-to-heavy weight (rest 2-to-4 minutes between each set) and...
Do this only once a week and take every 4th week off and...

Do some stretching (as shown in the video above) if you have trouble going down deep for your squats to work your butt and...

Try to increase the amount of weight and/or reps you do in each set (but do no more than 8 reps per set) so for example - going by the workout plan above - your squat workout should look something like this*...

55 pounds for 8 reps (take a 2 minute rest)
65 pounds for 8 reps (take a 2 minute rest)
80 pounds for 6 reps (take a 3 minute rest)
85 pounds for 6 reps (take a 3 minute rest)
85 pounds for 7 reps (take a 3 minute rest)
Take a 10 minute rest/break
95 pounds for 5 reps (take a 4 minute rest)
97½ pounds for 4 reps (take a 4 minute rest)
100 pounds for 3 reps (take a 4 minute rest)

*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 or 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 85 pounds for 6 reps on your 4th set of squats last week... Then the next time you do squats - You want to try to (but you don't HAVE too if you can't) do at least 86 pounds or at least do 7 reps and keeping a log will help let you know what you need to do to improve to get a bigger butt and here's...

7 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...

Squat down as deep as you can is most important - the deeper the better...

Push back up thru your heels to activate your butt muscles and...

Bonus tip: Pause for 2-to-5 seconds at the bottom to better activate your butt muscles and...

If there's no way you can do squats...

You can do other exercises at home like Dumbbell Squats at home, Bulgarian squats, Lunges, or 1-legged dead lifts for a bigger butt and here's...

3 Reasons why you may not get a bigger butt with squats

You're not coming down deep enough - If you have trouble going down deep for squats

Watch the video again to make sure your form is right and/or...
Do the Lower back, calf & hamstring stretches shown in the video and if this still doesn’t help you get deeper...
Don't worry - just keep doing squats as deep as you can and your flexibility will improve allowing you to go deeper as you & your body gets used to squatting

You're using light weights - Your butt can get a little bit bigger, rounder and tighter using light-to-moderate weights but you need to use moderate-to-heavy weights to get a much bigger butt.

You're not "feeling your butt muscles" working - Not "Feeling it" is not a sure sign that you're NOT working your butt and it's really nothing to worry about because your butt muscles are working when doing deep squats but if want to "feel it" more...

Focus on pushing thru your heels and/or...
Pause at the bottom of your squat for 2-to-5 seconds and/or...
Try doing 2 sets of butt bridges or reverse hyperextensions before your squat workout or you can do a set of butt bridges or reverse hyperextensions before each set of squats in your squat workout.

Workout plan for a firmer & just a little bit bigger butt doing Squats only...

Do 4 sets of 8-to-12 reps using a light-to-moderate weight and...
Do this 1-to-2 times a week and take every 4th week off.

Also see...

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Samone

have you seen the J-lo workout?

Adrian Bryant | 12.02.09 - 1:28 pm

ADRIAN,

Ok so I am 20 years old. I have started gaining weight. I am about 146 now and 5'1 sounds heavy for someone my size but my weight is very even so I dont look like I weigh that much at all!!! My hips are 40.5 inches. I naturally have a butt and I want to make it bigger maybe 5 more inches but I dont want to gain too much weight what can I do? (34-25-40.5) are my measurements

Samone | 11.30.09 - 2:42 pm

Regal

Doing the J-lo asis will get faster results

the barbell will more than likely be more than what you can put in a bookab

Adrian | 09.22.09 - 8:57 pm

Hi Adrian

If you were using weights in a backpack, would the weight be less than if you were using a barbell?

Also, which will gain results faster, doing only squats with weights, or only running up hills? Or doing both, as in your J-Lo workout.

Thanks
Regal

xxRegalxx | 09.22.09 - 7:47 pm

Lisa

Just pick one of the workouts here to reach your goals

Adrian | 09.21.09 - 7:47 pm

Im 21 weigh 115 and am 5-2. Which is better to do to get a bigger rounder butt? This squat routine or the Jessica Biel workout? Also I want to het bigger thighs so how would I add that to my exercise routine? Once a week would be the butt exercise how many times a week for thigh exercise and which is best? Will thigh excercise effect my butt workout? Sorry for all the questions!! Thanks so much!!

Lisa | 09.20.09 - 10:49 am

marjan

go here for butt like j-lo

Adrian | 09.21.09 - 7:46 pm

Thanks for tips.iam riding back horse 3times a week.worry about my butt not to be flat.i want abutt like j.lo.please help me

marjan | 09.18.09 - 12:42 pm

Hi Adrian,
Reporting back in with results. I decided to lose 5lbs and because of that I lost a little in the back region. However, I have gained more muscle in the gluteal region after doing the program for 4 weeks. I have been doing 4 sets of squats(8 reps) with 2 sets of traditional deadlifts. My legs have gotten really toned also and they look great. Next week, I will not work legs - rest week. Thanks again for your help.

Sheila | 09.17.09 - 7:51 pm

Sheila

You can but you really don't need to do any thigh exercises (unless you mean the inner thigh exercises here) because the butt plan covers the thighs as well

Adrian Bryant | 08.19.09 - 10:32 am

Hi Adrian,

I'm doing the just a little bigger butt routine because I have a butt already but I want firmer thighs. Can I do the bigger butt routine once a week and then do the thigh program 1 or 2 times a weeks without messing up the butt routine?

Sheila | 08.19.09 - 12:04 am

Layla

Do this workout plan to get a rounder butt without weights

Adrian Bryant | 08.04.09 - 7:42 pm

Hello Adrian,
I want a bigger and rounder butt in 4 weeks. I dont have any weights though? I read your comment about milk jugs, but where I live they dont sell milk in jugs So anything I can do to possibly get a bigger butt in 4 weeks with using products that I can find in my house?

Layla | 08.03.09 - 8:48 pm

Hi Adrian,

I am about to do this workout and was wondering if it is okay to use my husband's 20lb dumbbells instead of the weight bar? (I don't have a gym membership and aside from my 5lb weights this is all I have right now..) Thanks again!!

Nevermind, I just read one of your other comments and I believe you said it is okay to use dumbbells, thanks!!

Needabutt | 07.28.09 - 8:31 am

Deb

This is the main answer to your question...

You can workout as frequently as you like but...

make sure that each time you workout - you workout more intense as you did the last time so...

everytime you workout - you want to use heavier weights, more reps (no more than 10),and/or more sets (no more than 10) and...

If you cant do that each workout then you need to rest more

Adrian Bryant | 07.15.09 - 7:49 am

Hi. I was wondering if I did the butt building squats twice a week, how often should I do the hill sprints? Also, can I do the hill sprints on the same day as the squats or should I do them on seperate days?

Deb | 07.14.09 - 6:00 pm

CeCe

THe easy answer to your question is to go here and look at these options for a bigger butt & legs but...

you'd have to share these options with a doctor to see if they are safe for you while pregnant and...

The only way to gain weight in a target area is to weight train that area and also...

You can try this weight gain diet here

Adrian Bryant | 06.28.09 - 5:31 pm

Adrian

I am 28 years young (TODAY is MY B_DAY) and in desperate need of bigger glutes, thighs, calves, u name it! I am 5'9 and my average weight has always been about 113-118. So unlike most ppl writing you, i am completely at the other end of the spectrum. I have noticed that i do tend to put on weight when i work out. I started doing taebo last year Adrian and i managed to gain almost 25 lbs. in one month. It was more like 18 but i gained about 25 total. I stopped doing Taebo, satisfied w/my results but not knowing i had to keep it up to maintain it. Well when i went back to do the same routine it didn't work. I need to know what excercises i can do to build up my body in all the right places WITHOUT GETTING TOO MUSCULAR OR LOSING WhAT LITTLE FAT I HAVE. Do you have a weight gain regimen? Oh yes, i should also let you know that i'm pregnant 2 months so weight training is almost out of the question..i think...atleast with extremely heavy weights but i would like to direct what weight i will gain into the right places and mainly keep it there. Please help! renaq26@gmail.com to search me on myspace.

CeCe | 06.27.09 - 3:45 pm

myra

Do some of the butt workouts listed here

Adrian Bryant | 06.18.09 - 4:08 pm

how do i make my flat butt become bigger and firmer?

myra | 06.18.09 - 2:03 am

giauna420

Squats will define that line between were the thigh and but meet to make it stick out more

Adrian Bryant | 06.06.09 - 5:31 pm

so what exercise can define that line between were the thigh and but meet to make it stick out more? and should i only work the glutes 2 a week ? what about ur abs?

giauna420@yahoo.com | 06.05.09 - 4:12 pm

Mayara,

It's possible but not likely

Once you can do 8-to-12 reps or even 5 reps with any weight then it's time to increase to get a bigger butt and in your case - there's only so much weight you can put in a bookbag

Adrian Bryant | 05.30.09 - 8:38 am

Adrian

I don't have a barbell....can i achieve the same results by putting weights in a backpack and wearing the backpack on my back while i do the squats?

Mayara | 05.30.09 - 4:44 am

Tam,

YEs - you can build a bigger muscular & also a fatter butt eating junk food so if you dont want a fatty butt also...

avoid the junk

Adrian Bryant | 05.28.09 - 4:23 pm

Do you have to stay away from fast and junk food to get bigger buns?

Tam | 05.27.09 - 11:19 pm

taylor

You can but...

make sure are fully recovered from your first workout before doing the 2nd so wait at least 2 days between workouts

Adrian Bryant | 05.20.09 - 8:54 pm

can i do squats for a bigger butt 2 times a week instead of one?

taylor | 05.19.09 - 3:44 pm

Jasmine,

You can start off by doing the full butt workout here

Adrian Bryant | 05.15.09 - 8:59 am

Hi Adrian!

What is the best workout I can do to define and separate my gluteal muscles from my thigh muscles, so that my butt looks more "stacked"?

I've lost about 25 lbs and am now 5'3 120 pounds measuring 34 c bust, waist 27 inches, hips 39 inches.

I am having a REALLY hard time losing the weight in my legs [thighs & calf definition]. I have a lot of muscle there as is but defining it is so hard for me and I'm not sure why, but I can't seem to lose any weight in my thighs and calves.

I'd like to lose weight in my thighs so that at the back of my thighs there is a significant separation from my butt, making it pop more back there.

Any help would be fantastic!

God bless x0

Jasmine | 05.14.09 - 11:59 pm

shweta,

Yes - squats and hill sprints are all you need

Adrian Bryant | 05.05.09 - 2:58 pm

hi

i realy follow ur exercises....i have jst started 2-3 days back ..are squats and hill sprint enough for getting wider butt and thighs.

shweta | 05.05.09 - 3:03 am

Mariel,

Go here and read everything here again - including 3 Reasons why you may not get a bigger butt with squats to answer all your questions

Adrian Bryant | 04.28.09 - 7:50 am

I started the butt exercise for a bigger butt but my thigh are big but i want to get the strong will this squats exercise help my legs too cause im in pain already( more my thighs then my butt...HELP & Thanks! ohh btw how long do you think it will take for my saggy butt get round?

Mariel | 04.26.09 - 5:17 am

Dominick,

YES - to get bigger legs - you need to work them less and use heavier weights.

Here's a workout plan for bigger legs

Adrian Bryant | 04.11.09 - 8:22 pm

Dear Adrian:

I run five days a week, five miles per day. My workout is from Saturday thru Wednesday. I also do weights, along with ab and oblique workouts. My question is, I conclude every session with barbell squats and barbell lunges at 65 pounds. I do sets of 15 (Squats) and 12 witht he lunges. I am trying to build up my quads and thighs. Make them bigger. Am I doing something wrong by doing this final workout five days a week? Someone said I should only do them three days per week to give the muscles a chance to grow. My response is, if I don't conclude the workout with squats and lunges, I tend to lose inches on my legs and I want them to grow a bit. My e-mail address is dominicktestani@yahoo.com.

Thank You,

Dominick

dominick testani | 04.10.09 - 4:40 pm

Candace,

Squats and other leg exercises work the butt (glutes maximus) and hips (glutes medius)

Adrian Bryant | 03.26.09 - 6:44 pm

Hey I just have one more question for you. Will doing these squat exercise also widen the hips? Or should I do the jessica biel workout instead if I want a big butt and wide hips? Thankyou!

Candace | 03.26.09 - 12:10 am

sarah,

Your butt will be more muscular looking and not flabby/fatty like buffie's...

Buffie is one of those lucky people who store excess fat in thier hip areas

Adrian Bryant | 03.24.09 - 7:39 am

hi i juss wanted to know if i do this as instructed say for the next year is there any way i can look like buffie the body because im already veryy shapleyy and ur exercise has helped ALOT:]

sarah | 03.24.09 - 2:02 am

Candace,

It varies from person-to-person but you should see a difference after 3-to-5 weeks

Adrian Bryant | 03.20.09 - 4:10 pm

Hey first off thanks for all your info this site is awesome! I just wanted to know how long will it take (approx) for me to see results doing the squats for a bigger butt?

Candace | 03.20.09 - 12:29 am

princessp,

Most of my home leg workouts are posted here

ADRIAN BRYANT | 02.20.09 - 11:04 pm

thank you for the tips! aside from the sprints and hills, are there any other workouts posted here on your site that i can do at home?
thank you!

princessp | 02.20.09 - 7:11 pm

princessp,

For that - you need to lose more fat to bring out the butt definition you want and you may want to do hill sprints or at least 20-to-40 minute interval runs or stair climber to maintain/build butt while losing the fat to bring out the "lines" or definition you want.

Adrian Bryant | 02.20.09 - 3:46 pm

hi there!
i've been doing your butt workouts and they're doing wonders for my derriere.

i do have one question though: i want that line underneath my booty to be more distinct and visible, if that makes any sense. i guess that would mean i want to make my butt more plump so that that the line where my thigh meets my butt has more 'cuppage'. what workouts can i do to achieve this?
thank you! x0x0

princessp | 02.19.09 - 6:03 pm

Sheri,

I'm not a therapist so I can't really tell you what you can or cannot do but...

I can tell you to FIRST look at all the butt exercises here and see if you can do any of those without pain

Adrian Bryant | 02.12.09 - 3:04 pm

I am recovering from a knee injury and my doctor has finally given me clearence to start back exercising. I want to build a bigger butt, unfortunately my doctor told me to avoid squats and lunges because of my knee. I've tried to do them anyway and it caused great discomfort and pain in my knee. I have a gym membership and we have alot of machines but i dont know wich ones are safe for me. Are there any other exercises that I may be able to do besides squats to make my butt bigger?

Sheri | 02.12.09 - 1:13 am

Renee,

These exercises target your butt only...

How to tone up your butt, hips, & thighs

Build a better shaped butt with a pillow

A simple butt toning exercise

These are all good exercises if you just want to round out and firm your butt (the squats are better for but size) and here's a tip:

You can do 1 or 2 of these exercises before your butt workout to feel it moe in your butt

Adrian Bryant | 02.10.09 - 7:51 pm

Thanks for such a quick response ,but I read the list again and i feel like im doing everything correct but still really feeln it n my inner thighs i guess it might not be such a bad thing as long as it will not make them smaller right? last thing i wantd to know is there a single exercise thats just for your hips to make them wider? like how squats work alot of muscles in your lower body basicly i wanna knw if there is somthng espically for that reason being im n a wedding thats month& a half away and my dress would fit me so much better with more curves at my sides so dont really have much time to shape up. sorry for the long note and if im being a nag....

Renee | 02.10.09 - 12:22 pm

Renee,

Go back and read the 3 Reasons why you may not get a bigger butt with squats & the 7 things you must do to get a bigger butt doing squats

Adrian Bryant | 02.10.09 - 10:15 am

Hi,Adrian im back again with another question... When doing the squats to make butt bigger i feel it alot in my inner thigh area as oppose to my butt is that suppose to happen? or is there somthing im doing wrong maybe feet are turned out to much? Just need to make sure im doing correctly so that i can get the results i want which is a bigger butt and wider really wide hips. Thank you appreciate your help.

Renee | 02.10.09 - 9:22 am