A Butt Exercise that only helps you get bigger butt muscles...
← Go here for a 4 minute butt workout you can do at home and...
Use these tips to get a bigger, rounder & firmer butt with hip thrust...
- Stretch both of your hip flexors for at least 30 seconds before doing your hip thrust workout to increase your range of motion to get a better butt workout - Go here to see how to stretch your hip flexors and...
- Push from the heels of your feet only & Never push thru your toes and...
- Squeeze your butt muscles HARD for at least 2 seconds at the top of each rep but...
- If you're using extra weight then you really don't have to squeeze and hold your butt at the top of each rep since the extra weight will make your butt workout intense so if you're not going to use any extra weights...
- Then make sure you do squeeze and hold each rep at the top for 2-to-5 seconds to get a good intense butt workout and...
- Do 4 sets of 10-to-20 reps if you're going to do this without using any extra weights or...
- Do 4 sets of only 8-to-12 reps if you're going to use extra weight and...
- Anything that you can place on your lap can be used as extra weight for this butt exercise plus...
Here's other butt exercises that'll only work your butt muscles
- How to build a bigger butt faster
- How To Get Rid of Cellulite on your legs
- A hamstring and butt exercise you can do at home on the floor
- A simple butt toning exercise
- Simple exercise for firmer butt, hips & hamstrings
- How to build a sexy butt laying down on a pillow
- How to build sexy butt & hips using a chair
- The Ultimate Leg, Butt, Hip, Thigh and Tummy Makeover
I am a female, interested in doing your butt exercises w/ weights but, I'm not sure what size weights I should use. I am 5' 6" and weigh 183 pounds. Would you please tell me what size weights would be best for my weight and height? At the present time the biggest size weights that I have are 5 pounds, is this enough to see a difference in size. Besides I don't want a huge butt, just enough to say I have one that's round and sexy.
if you dont have weights then do this butt workout here
how often should you this? does this make your butt harder and smaller or it makes it way bigger? should u also gain healthy weight to make your butt bigger?
1-2 times a week but go here for a more detailed answer
depedning how much weight you use = bigger or smaller
you will gain muscle weight to make it bigger
Hey Adrian,
I just wanted to thank you on all the help uve given people, Its hard to find usefull information especially with all the scams there are out there trying to just take advantage of people in need of help. You have done a GREAT job in helping me learn ways to achieve my goals. 
Your excersizes have really helped me!
Hi i was wondering after i get the butt size i want, do i still have to continue doing this exercise and never stop to maintain it, and will it go back to being smaller if i dont?
maintaining it wont be hard
if you become totally lazy and inactive and eat bad then yes...
you'll lose everything which means not only will you lose your butt - you'll also lose your good looks as well
i'm 124.4pound and 5'3. i hav flat butt and i want to lose some fat,i want to get wider hips n bigger butt n thighs n i want to loose on the upper body......i want a very big butt i've tried the butt exercise...does it really work? how long do i have to keep exercising for a quick result which specific exercise will make me look like bootylicious???. help me please.
hey i like ur site but its too confusing im gettisng lost on which exercises i shudb doing..i want to get wider hips n bigger butt n thighs n want to loose my belly fat/love handles n also my upper back fat wen u run i mostly loose my lower body so i dnt want to run i want some exercises dat will only loose my upper body fat n make my hips n butt bigger please any help
first of all
what is your weight and height because the first thing you may need to do is focus only on fat loss
I've been trying to figure out how to get a bigger and firmer butt. Does your method shown in the video work?
yes
if i don't have a bench or platform that i can use will it work if i use one of those big stability balls to do this exercise?
yes - you can try that
Hi I'm about 5'3 and 104 pounds, I already have a nice little perky butt, and a flat stomach, but I was a BIG butt to compliment my shape. How can I do that, do I need to gain any weight? And what excirses do you reccmond,
Hello Adrian,
I weigh 112 lbs I am very petite I am trying very hard to gain
weight. The most important thing I want is bigger theigs and
I want my butt bigger can you tell me what exercise I can do
to make this happen. My butt is flat and my theigs are very small.
I've recently losed 24lbs.I'm happy with the weight lose,but very unhappy about my currently flat butt.I'm 5'5,162lbs.I'm pleased with most of my body but need suggestions for my backside.I plan to do the Jessica Biel plan.How long do you think it will take for me to see results and how often should I do it? Should I avoid the stair stepper while on the plan? How often should I do cardio while on this plan? I don't won't to lose anymore weight.Should I switch exercises every 4 weeks or sooner? When I squeeze my butt it looks good,but when I release it ,everything becomes droppy and sort of flat .Sorry for all the questions.
you can do stepper and cardio but just dont do it for extremly lon periods of time (do less than 30-45min) and only 3-4 times a week and yes...
switch exercises every 4 weeks
Do you have a big butt?
please tell me how to work a larger thigh faster and bigger too.
secondly , which of your butt exercises is more effective and work bigger , and faster too
thanks
eke
this ONE exercise is good for bigger thighs and butt
Hey,
I have been working out really intenstly for about 3 months now and I have lost 25lbs! My only issue is that I have began to lose my butt which is my husbands favorite part! 
So what I was wondering is what exercise I can do to get a bigger butt and lift it up as well. Thanks!
any butt exercise will do that but
i wanted to target my butt and make it stick out more, its an ok size but the top is a little flat. i know that i have lost fat from it because it is a little smaller than what it use to be. my question is that how many times a day and how long should i work my butt out in a day? becuase i already like my stomach but i would like my butt bigger to make my wiast look smaller
My question I have is that I have went from a size 9 to a 18 , I stlll have a way smaller waist but now I have dimples in my butt, its like first it was shaped like a large basketball and now it sits up on top in clothes I look nice, but naked it look flatter at bottom and dimples how do I get my butt to round out and get rid of the dimples and hot it round at the top and flattening out at bottom. Wow also I am pursuing a acting/singing career and have lots of people some are famous or working with famous, but I have stopped auditioning because I am embarrassed of my weight. I even got picked for a JKwon video, missed my part as one of the main girls because I was delayed by makeup artist, I have a pretty face and I guess I look ok if I was picked but I don't want to be the plus size girl... who can dance , God Bless
so i can help you better - what is your weight & height?
you may just need to lose some fat
Hi Adrian,
If I do this exercise only twice a week (with weights) how long will it take for me to see results???
within 2 weeks and to keep seeing more & more results you need to make each workout more intense and DO NOT do the same workout 2 times in a row meaning...
do not use the same amount of weight, reps and sets or maybe do a different butt exercise
Hi Adrian,
I had asked you how to get butt projection and also fill out the sides of the butt, but you gave me a generic link.
Would you mind being a bit more specific/giving me a more specific link?
Thanks so much
Also where are you based and do you offer personal training?
I think I basically told you that any of my butt exercises will help you get what you want and the link I gave you just gave you many different workout options.
If this still doesn't help - please post another message
Hi Adrian. I want a bigger bum. Im 20 years old. I have a small waist & my thighs have recently become a bit thicker which i love! But i have also gained weight around my stomach/abs area which im very unhappy about 
. I really want the flat stomach that i used to have so i can wear crop-tops again but i DONT wanna lose any overall weight cos i wont look healthy but i do want to tone up. My butt is not flat at all but i i want to increase the overall size of it. How do i do this?
i need help i have to lose about 15-20 kg in about 20 days and im willing to do anything to lose this weight im only 17 years old my weight is 72 kg and my height is 164 cm plzz i need a perfect diet and an exercise video
how can i get round and big butt?
hey adrian first of all i want to let you know i looooooooooooooooooooooooooooooooooooooove your page
your workouts are really really great and they work!! 
i wanted to ask u a question...
i want to get a bigger butt and i just want to do this exercise...is it ok?? or should i combine it with other exercises?? and how many times a week should i do it in order to get a bigger butt muscle
that's okay - I'm actually doing just this exercise for a bigger butt BUT...
you have to use weights and do 4-6 sets of 5-10 reps with weight
Help Adrian,
I have huge legs and a little butt! What can I do to reverse this so I have skinny legs with a BIGGG butt???
Thanks,
Sherrie
continue...
Mean while i have stoped doin half way squats (which i was only doing to tone my thighs) because i recently came back from holiday which i went on alot of walks up hills and i noticed soon as i came back my butt had gone.
What exersice can i still do to tone my thighs. How many a week and day?
Hi. I am doing this exercise above, using 5Kg weights. You recommended to do it 2 times a week 5sets and 12reps if a could, which i am doing at the moment. (only want it to make my bum bigger not thighs as my thighs are already big).
I just want to know is their any other exercise i could also do everyday just to make my bum bigger not my thighs.
Please can you help me as i am conffused. Thanks!
2 times a week is enough but since you asked then that tells me that the 5kg weights you are using aren't heavy enough becasue if they were you would not be asking if you could od more.
You need to keep using heavier & heavier weights each set OR at least each workout for best results.
If you feel you can do more than 12 reps which I think you can then the weight is TOO light to do anything for you.
Use heavier weights that'll make you only want to do 8-12reps - if you cant do at least 6 reps then the weight is too heavy
hi i really want a bigger bigger butt but i want a little waist please tell me Wat to do
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