To do Hill sprints for better looking legs…

how to do hill sprints for sexier legs

Here's a basic hill sprint workout for better looking legs…

  1. Do 5-to-7 50-to-100 yard hill sprints and…
    • After you do each sprint, walk back down the hill &…
    • Rest up to 3 minutes & After you've done your first 5-to-7 hill sprints…
    • Take a 10 minute break and then…
  2. Do a final set of 5-to-7 50-to-100 yard hill sprints &…

9 tips to build better looking legs with hill sprints…

  1. You want to hill sprint at least 500 yards (1500 feet) and no more than 1000 yards (3000 feet) in a single workout so for example… You should do at least TEN 50 yard sprints or do no more than TEN 100 yard sprints and…
  2. Beginners or first-timers may want to start off by only doing FIVE 50 yard hill sprints (then resting for 10 minutes) and doing another FIVE 50 yard hill sprints and as you get used to hill sprints…
  3. You can do more advanced hill sprint workouts like…
    • Do a 50 yard, 60 yard, 70 yard, 80 yard, and then a 90 yard hill sprint in that order resting 2-to-3 minutes between each sprint and then…
    • You'd rest 10 minutes after you do the 90 yard sprint and after your 10 minute break…
    • You'll then do a 90 yard, 80 yard, 70 yard, 60 yard, and 50 yard hill sprints in that order for a total of 750 yards in your advanced hill sprint workout and…
  4. You can go adjust your hill sprint workout any way you like - Just remember to only do 500-to-1000 yards of total hill sprinting per workout and…
  5. Only do your Hill sprint workouts once a week and only after 2-to-3 weeks you should try doing these hill sprint workouts twice a week and…
  6. Make sure you sprint as fast as you can up the hills as if a large DOG or a person with a GUN were chasing you up that hill and…
  7. The steeper the hill is = the better leg workout you'll get plus you'll work your butt more and…
  8. You can also do regular sprints on a flat surface (if no hills are available) to get better looking legs but if you seriously want to get a bigger butt then you need to stick with hill sprints and…
  9. Although hill sprints help burn fat - if you want to lose weight or burn fat faster using hills then I suggest you do this hill interval workout instead.

Can sprints on a treadmill or a Stairmaster help?

The answer is Yes & No

Yes. Doing sprints on a treadmill at a high incline along with running up stairs or using a Stairmaster will also help to firm up your butt & round it out to make it look nicer like Ciara
Ciara
, Fergie
Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
but…

No. To get a bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, Beyonce
Beyonce
or like this butt here
this butt here
you'll need to do hill sprints for longer & longer distances on a stepper & stepper hill to progressively get the bigger butt you want & Remember…

A treadmill's incline can only be but so steep and in order to keep on giving your butt the intense workout it needs to get bigger you're going to eventually have to do hill sprints at a much stepper incline &…

When you're running up stairs or using a Stairmaster you are actually getting a good thigh workout with very little butt involvement but you'll get enough of a butt workout from running up stairs or using a Stairmaster to make your butt a little bit bigger but then again…

You can very well end up with a butt that you are satisfied with using a treadmill, running up stairs and/or using a stair climber.



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There are 52 comments
Kia

I have an incline trainer which is a treadmill with a 40% incline. Can this be used to build a bigger butt? Even walking on it at 2mph at max incline raises my heart rate & gives my legs a good burn. What workout would you recommend for a treadmill with this kind of incline option.

March 08, 2014

nisha

Hi Adrian do u have any workouts that can get the same goal but for someone with Fibromyalgia? I hada nice shape after my pregnancies but now my butt is square shape cause and I dnt have hips. Just thick thighs legs and arms boobs. But my hole booty area looks square with missing hips how can I get my ass back lol.

February 04, 2014

nisha

Not so much I'm 5'5 148 it doesn't look bad but its not curvy unless I'm 160 or more. Before I got stricken wit fibro. So weight loss is not my goal I just want to take my booty from square shape appearance back to nice bubble butt with hips without having to be 160 to 170 to get it. Thanks Adrian!

February 04, 2014

Adrian Bryant

THen any of the plans here will help you get the butt you want

February 05, 2014

Maria

How can I get rid of that pesky fat that sits right above my butt? It's more of a square shape at the top. I don't have a stomach but what can I do u get rid of that extra little fat above my butt.

November 06, 2013

Adrian Bryant

to get rid of any fat = diet and exercise to lose fat all over

November 08, 2013

angela

y que pasa si subo escaleras de dos en dos gradas y con una mochila con pesas??? ayudaria a aumentar el trasero???

September 25, 2013

Adrian Bryant

que va a ayudar un poco, pero no tanto como subir una colina o incluso correr en una superficie plana

September 26, 2013

angela

entonces me convendría correr mejor en una superficie plana?? es que yo crei que añadiendo resistencia y subiendo escaleras de dos en dos gradas trabajaria mas los musculos del gluteo

September 26, 2013

essie

I can feel something in my butt muscles when I walk but I feel nothing when I run( I run up hills). Should I push more through my heels or use some other exercise? My right leg doesn't feel like it's completely in right position so could it be the reason?

July 25, 2013

Adrian Bryant

how steep is the hill?

July 26, 2013

Jackie

Hi Adrian, can I do the Jessica Biel butt exercises and sprints on the same day? Or should I do butt exercises on 1 day and sprints the other day for my 2 day/week butt exercises? Thanks.

July 17, 2013

Adrian Bryant

see this butt workout if you want to also do sprints

July 20, 2013

Dania

I recently had surgery for a broken jaw, and ever since I have been on a liquid diet and have lost a tremendous amount of weight. Before the accident, I had a very curvy body. My goal is gain very thick thighs and a butt like CoCo while keeping my flat stomach. Do I have to combine workouts or do you have an all inclusive one that will give me the results I am looking for?

May 16, 2013

Adrian Bryant

this is the one you want

May 16, 2013

Erika

Hey! Well Im 5'9" and I weigh around 130lbs. I probably have one of the flattest butts ever! I'm very muscular because I do basketball, softball, track, and volleyball. I really want to increase the size of my butt so I can look good in my volleyball spandex and other stuff like shorts or my jeans I don't want it to be big, just normal. Will this work?

March 17, 2013

Adrian Bryant

yes, doing hill sprints will give you a butt

March 18, 2013

kd

will running up steep steps build my legs up

March 15, 2013

Adrian Bryant

yes it will

March 16, 2013

Dana

Is it true that you can do all these exercises like the sprinting up the hill and hip thrusts but it just all comes down to genetics to gain a bigger butt?
I heard this from many sources. OR is it just saying it can only get so big depending on how much your body can handle?

please let me know. xx

March 14, 2013

Adrian Bryant

genetics is an excuse for people who give up and never get a bigger butt BUT YES...

these exercises will make your butt bigger

March 15, 2013

Suri

Hi!Can I get bigger butt without increasing the size of thighs?

March 07, 2013

kika

Hi I am 130 lbs 5'4 I have a booty but my only problem is the back of my thighs there skinny and I don't feel comfortsble because my butt is big and the back of my thighs skinny. What could I do at home to get them musclar and bigger without me needing to take protein or go tothe gym.

Thank you

March 06, 2013

Adrian Bryant

do the single leg deadlift exercise posted in that workout

March 06, 2013

christina

hi :) i want to get a big but like jlo but i just wanted to know what protein shakes or what do i eat or drink to get thicker legs and a bigger but? i really want to work out eat healthy and have a nice body :) please and thank you

February 25, 2013

Mc - Enzo

Very good advices brother, keep it up :)

January 18, 2013

Jasmine

Were i live we dont have hill butt i have a stair climber.If i do the butt workouts&&clench my butt cheeks together on the days I'm not exercising. Can i get a bigger butt

October 07, 2012

Adrian Bryant

that will help your butt get firmer but it will do very little to make it bigger

October 08, 2012

uday

hi..this is uday, male, age 24...i want to reduce weight around thighs and butts my height is 6 feet....suggest me some exercises to rduce it..

August 21, 2012

Adrian Bryant

no ONE exercise is going to reduce weight in any area. Use any 1 of the permanent weight loss plans here to lose weight all over

August 21, 2012

Monique

Hello! I want to build my hips, legs, butt & thighs. I am pretty thin, but I do have hips and a toned butt from sqauts- I do not want to lose my hips & curves though, will hill sprinting cause this to happen?

August 06, 2012

Adrian Bryant

no, sprinting will improve curves

August 06, 2012

Marissa

I'm 5'8", 140 lbs, athletic build. I was a sprinter in school and naturally have a muscular, larger lower body. I've been doing half-marathons and longer distances now. I don't want my butt to get any bigger-- maybe just more toned. Would you still recommend the hill workouts? Or are they primarily to bulk up the backside more?
Thanks for such a great site :)

August 01, 2012

Adrian bryant

well, if you're doing marathons then your butt won't get that much bigger from all that running you do

August 01, 2012

jessica

hi! would drinking protein shakes as well as doing the hill sprint workouts enhance my results and get a j lo butt sooner?

June 28, 2012

Adrian bryant

yes it will

June 28, 2012

sandra

You are wonderful. The J-Lo work really added inches to my butt. I had a butt like Rihanna's but now I'm pretty close to CoCo and it only took 3 weeks with 2 workouts per week. Just want everyone to know that this works. Just know what goal you are trying to achieve and simply follow instructions!!!

June 01, 2012

Ana

Hey Sandra which of the workouts did you do? Did you use any weights and protein shakes?

September 05, 2012

Name*

Seems to me that would tone and slim those body parts rather than making them curvy and sexy. Personally, I cannot stand women that do not have a butt, hips and thighs.

May 24, 2012

Ja'Lisa

How many times a week should I do your workouts

March 30, 2012

Adrian Bryant

Which workout are you referring to?

March 30, 2012

Aisha

Hi I noticed the comment asking about how this exercise could be used on a treadmill. Why is it that the exercise can't be translated on a treadmill? I"m just curious. I also don't have hills in my area or a good surface to run on. Pavement is just too hard for my feet. I have a good treadmill though at home which I would like to use. Is there no way to achieve similar results on a treadmill at a steep incline? Thank you. Any suggestions would be great as I just spent $1000+ dollars on this treadmill...

January 10, 2012

Adrian Bryant

Treadmills just aren't steep enough and they aren't safe enough to give you the same results on a hill but don't worry!

I have many other leg exercises here

January 10, 2012

Maria

Congrats for your web page. Very good advices for begginners like me.

Maria
Colombia

January 03, 2012

Monica

1 more question. Im 5'3 129 lbs breastfeeding mom. The fat calculator puts me at about 27% fat. Im trying to define my waist and stomach again and get a bigger butt, hips and thighs and nice legs like CoCo or JLo. Should I do hill sprints or squats? I dont want to buy weights if I dont have to.

October 17, 2011

Adrian Bryant

you can do both as described in this workout here

October 17, 2011

monica

Hi,
Can you tell me how this hill sprint workout would translate to a treadmill workout? What incline should I use and what speed for how long? Thank you.

October 17, 2011

Adrian Bryant

it wont translate on a treadmill and if you don't have hills you'd be better off sprinting on a flat surface as a beginner to get results

October 17, 2011


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