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
, Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here

No. To get a bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, 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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1-35 of 77 Comments

How much more effective would sprinting on the sand be as opposed to track if I don't have a hill?

October 07, 2016

Adrian Bryant

i dont know becasue it depends on how forgiving the surface is you're running on

October 08, 2016


Won't sprinting uphill give me bulky legs?

September 15, 2016

Adrian Bryant

it will make them more muscular. if you mean bulky as far as bigger like a bodybuilder then yes ONLY if your diet is high calorie meaning you eat enough calories to gain both muscle and fat

September 16, 2016


I only have access to a 35 yard hill does that work?

February 13, 2016

Adrian Bryant

at first but as you get stronger you will need a stepper or longer hill

February 13, 2016


If I can't find one by then what if I add enough reps to make it to the 50-100 yard sprints on the same hill?

February 13, 2016

Adrian Bryant

that may work but if you are doing this for a bigger butt then go here

February 13, 2016


For butt building do you think I would be better off using the steeper hill that is only about 20 yards or the hill that is 35 yards but not as steep? It's almost as steep tho

February 14, 2016

Adrian Bryant

I would start with the 35yd

February 15, 2016


I want to do the hill sprints but the only hill I have is about 15 to 20 yards. Will that work or I really need a 50 yd hill.?

May 19, 2015

Adrian Bryant

at first it will but after 15-20 gets too easy then yes... a longer hill will definetely be better

May 21, 2015


Hi. I am in the same position. Would it help if i included ankle weights for more resistance? If not, then what do you suggest?

July 03, 2015


I want to lose weight and get a bigger butt at the same time how do i do this? Can i do the hill sprints and weights in the samw week instead of every other week

March 25, 2015


Is it possible that i can continue my sprinting for cardio instead of the workouts on the page? Also would doing MMA workouts be too extreme. Ive been doing mma workouts 3 times a week and sprinting 3 times a week on alternating days.. These are my favorite workouts which do you suggest goes best for the program u suggested to me. One that will not hinder my results

March 29, 2015

Adrian Bryant

whether or not it will hinder your results depends on your fitness level and overall... the amount of extra cardio/mma you can do will depend on if you're satisfied with the results you are getting

March 29, 2015


So then do you think sprinting and the butt workouts would be ohkay as a good combination of cardio for fat/weight loss and the butt exercises

March 31, 2015

Adrian Bryant

maybe not a true fat loss workout but yes sprinting and butt workouts are good for better butt. see workout c here

April 01, 2015


Great information! THANKS!!
I have a novice question for you though. Can I do the 4 or 5 minute butt workout in the morning and do my hill sprints in the afternoon 2-3 times a week or will that hamper my results?

October 03, 2014

Adrian Bryant

yes you can. that is sort of like doing workout D here

October 04, 2014


Is stair running as effective as hill sprints?

June 09, 2014

Adrian Bryant

depends on steep and high the stairs are but generally NO, they are not as effective as hill sprints

June 09, 2014


Hello Adrian,
I was wondering will the censor pills be great to use for belly fat? I dont want to lose my thighs or butt. What method should I do?

May 30, 2014

Adrian Bryant

never heard of the censor pills?

May 31, 2014


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


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


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


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


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

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