Top 19 Tips For a Bigger Butt

how to make your butt bigger

1. Just Do Butt Bridges or Hip Thrust

Click photos to see how to do the 2 best butt exercises

Butt Bridges or Hip Thrust
Yep, luv this guy I followed his advice on hip thrusts & my booty got bigger and more lifted. I started with 30 kg and worked myself up to 80 kg barbell with hip thrusts. What helped more than anything was heavy weighted barbell hip thrustsNataska Gordon
Thank you so much for these tips. I've been doing the weighted butt bridge for the past couple of weeks and definitely see a difference. I spent countless hours in the past with light weights and doing squats, but this is really what it takes. Thanks for sharing :)Leigha

2. No More Girly Weights

The picture below explains this perfectly…

best butt building tip

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

3. Stop The Insanity!

Insanity: doing the same thing over and over again and expecting different results. Albert Einstein

So if you keep using the same amount of weights, reps & sets each workout you do then your butt won't get any stronger meaning it won't get that much bigger so…

To make your butt bigger & stronger each time you workout…

For example… If you did 4 sets of 8 reps using 100 pounds with the hip thrust then the next time you workout…

Use your training log and always try to beat your last butt workout by using heavier weights, more sets and/or reps every time you workout or instead of waiting until your next workout…

You can also try to beat each set you do in a workout by doing more reps and/or using heavier weights on each set.

Training logs you can use…

4. More Exercises For a Bigger Butt…

The exercises below will also give you thicker thighs…

Click on photos to see how to do exercise

Tip: When doing squats or lunges try to come all the way down past parallel in order to get a better butt workout and you can watch the squat or lunge video here for more info but basically…

You want to come down so far when doing squats or lunges that your butt nearly touches the floor and after you've squatted all the way down…

Pause for about 1-to-3 seconds and then stand back up by pushing thru your heels so you'll get a better butt workout.

5. Sprint like you stole something

how to do hill sprints for sexier legs

40-to-100 yard sprints at top speed as if a dog where chasing you is one of the best ways to get sexier legs and if you don't believe that… Look at the legs of some of the world's fastest sprinters.

Quick tip: The stepper the hill is = the better butt workout you'll get - See how to do hill sprints for a bigger butt

6. Get Your Ass Kicked!

See tip #1 again but in each butt workout you do you only need to do 1 exercise for 4-to-10 sets using heavier weights that only allow you to get 5-to-12 reps per set and at the most…

You could do 2 exercises (for maybe 4-to-6 sets each) by doing the hip thrust or butt bridge while adding one of these exercises but MORE IS NOT BETTER!

Focus on trying to get a quality workout where JUST One Butt exercise literally kicks your ass!

If you feel you can still do 20, 50 or 100+ reps of donkey kicks or go thru the entire Brazilian butt lift routine after doing 4-to-10 sets of Weighted Hip Thrust, Weighted Butt Bridge or 1 of these exercises then…

You probably should check to see if you was using heavy enough weights.

7. Only 1-to-2 Days Per Week

When you're using heavier weight where you can only get 5-to-12 reps per set then doing a butt workout 1-to-2 days per week is more than enough to get you the bigger butt you want &…

Working out more than that will actually slow down the butt building process because you're not giving your glutes (your butt muscles) enough time to rest, recover and grow.

8. Feed Your Butt

After you break down or do damage to your butt muscles by working out…

9. Start Recording

You already know you need a training log but you also need to keep a food journal so you can see exactly how much protein & total calories you need (along with carbs & fats) that YOU need for a bigger butt &…

You need to record or write down everything you eat in your food journal so you can make adjustments to your diet based on the results you're getting so for example…

10. Pause

When you do pause reps you take a slight 1-to-3 second pause right before you do the working part of the exercise where you actually move the weight - for example…

The reason why pause reps help you build a bigger butt faster is because pause reps force you to use 100% of your butt muscles without you using any momentum that takes away from your butt building workout.

Now I'm NOT saying that YOU CANNOT get a bigger butt doing regular reps without pausing but you'll get a better butt building workout using pause reps.

11. Use Your Heels

When doing a butt exercise it is very important that you push from your heels (and not your toes) to "feel it more' in your butt so when doing exercises like the Leg Press, Squat, Lunge, Hip Thrust & Butt Bridge…

Curl your toes up or place your toes on a very thin book to help you focus more on pushing thru your heels.

12. Squeeze!

When doing exercises that target the butt only like Hip Thrust & Butt Bridges… Squeeze or contract your butt muscles real hard for at least 2 seconds at the end of each rep.

13. Drop sets

In a drop set - what you do is…

Your drop set may look like this here…

Drop sets are best done for the last 1-to-2 sets of your butt building workout because they are too intense for you to do them for more than 2 sets at a time.

14. Stretch It Out

You can get a much better butt workout by doing just 1-to-2 sets of 15-to-45 seconds of static stretching for your calves, thighs, lower back, hamstrings and especially your hip flexors before and/or during your workouts for a bigger butt because…

When you do these lower body stretches before doing any squat exercise you'll increase your range of motion which allows you to go down deeper in your squats which leads to you getting a better butt workout.

Watch the video below on how to squat for a bigger butt but really pay attention at about the 60 sec. mark on how to stretch for a deeper squat…

You really should do the hip flexor stretch to give your butt bridges & hip thrust workouts a boost.

15. This Will Not Make Your Butt Bigger

As I mentioned earlier… Doing any butt exercises with light weights & high reps probably will not make your butt that much bigger so unless you want a butt like Ciara
Ciara
, Fergie
Fergie
or Kate Hudson…
Kate Hudson

Stop wasting your time doing exercises like donkey kicks, cable kickbacks or the Brazilian butt lift routine where you have to use light weights and high reps to get a butt like this
this butt here
when instead…

You can quickly & easily get a butt like Kim Kardashian
Kim Kardashian
, J-Lo
Jennifer Lopez
, Beyonce
Beyonce
or like this butt here
this butt her
using heavier weights for sets of 5-to-12 reps doing Hip Thrust, Butt Bridges and/or the other butt exercises here

16. Burn out your butt

You can pre-exhaust your butt muscles before your bigger butt workouts for a more intense (and more advanced) butt workout that will make your butt stronger much faster making it get bigger quicker over a regular butt workout without you pre-exhausting, pausing, and/or using drop sets so how do you pre-exhaust or burn out your butt muscles?

Basically you do the exercises from Tip 15 using lighter weights and do up to 6 sets of 15-to-30 reps to pre-exhaust your butt muscles before doing your serious butt building exercises from Tips 1 & 4 with heavy weights. You could also do this 5 minute or 4 minute butt workout to pre-exhaust your butt.

The video below shows you how to use reverse hyperextensions to pre-exhaust your butt…

17. Maca Doesn't Work

The only thing you can eat or take for a bigger butt is a good diet plan where 25-to-50% of your diet is protein

18. It Won't Take Long

19. It Worked For Them

My booty got bigger & more lifted

bigger booty

Yep, luv this guy followed his advice on hip thrusts over squats and my booty got bigger and more lifted. I started with 30 kg and worked myself up to 80 kg barbell with hip thrusts.

I do squats but they do not build a big booty like I have now as you can see the proof is in the pudding. What helped more than anything was heavy weighted barbell hip thrusts

Nataska Gordon

Victoria's progress after 6 weeks…

My Butt Looks Really Good Now…

Go to Tindra's Instagram to see more of the results she got with squats and this diet tool I gave her.

Thanks so much
Tindra Isabell

Adds 4 inches to her butt

Went from 33" hip to a 37.5" hip! All by utilizing the hipthurst. Thanks to Bret Contreras & Adrian Bryant for showing me! This is by far the most dramatic change for my Glutes, Hamstrings and overall thigh development.

Deirdre W.

More Butt & Less Belly

I have more muscles, more butt and less abdomen. I still eat as before & I only made a lot of squat and butt exercises.

Remember… I am 44 and Italian since 5 generations!!!

GRAZIEEEE
Claudia Berrettoni

"Dang ma, you got a phatty girl."

I targeted the Booty with Adrian's bootylicious workout. When i did the workouts alot, i saw faster results, even with using weights. Thanks, my jeans feel GREAT!

Thanks so much for inspiring me and for giving me my new booty lol.

I was in atlanta earlier this month to visit my bf and as i got off the subway guys were saying, "Dang ma, you got a phatty girl." lol. I knew the workout has worked. THANKS SO MUCH!!

Renita, South Carolina



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1-100 of 1535 Comments
EBy

Hello , I have bad knees ... What exercises are good to build a butt with bad knees ? Thanks

January 30, 2015

Lacie

Do you have any tips for doing the hip thrust at home...? Right now the gym is not a possibility for me because I don't have the money. Or do I have to wait for my booty when I can afford the booty lol?

January 29, 2015

Adrian Bryant

see this

January 29, 2015

Jai

can i do leg presses then shortly after do hill sprints?
are hip thrusts better than leg presses for bigger glutes?
do you recommend drop sets? if so how often?

January 27, 2015

Adrian Bryant

hip thrust and butt bridges are best.

drop sets are god but I would only do them if you're struggling to make progess with your current workout

January 28, 2015

Jai

can i do hip thrusts, then do hill sprints in the same workout? or the same day?

January 28, 2015

Adrian Bryant

best to do the hill sprints first

January 28, 2015

Kandi

Can I Just Do Hip Thrust Without Weights And Get A Kim Kardasian Butt And Wht Do I Eat And How Much Of It? Ty

January 24, 2015

Anna

Hi Adrian,
I'm a really small women 5' 101 pounds I was wondering where I should start to build a bigger. Also how much protein and carbs I should intake for my weight and height. I would like to put on a few pounds as well. If that makes sense. Thank you.

January 24, 2015

Christy

Hi Adrian, I run every other day and it has made me lose my butt. I have started going to the gym what can I do to get my butt back and still be able to do my cardio without my thighs getting bigger.

January 23, 2015

Adrian Bryant

go here

January 23, 2015

Tala

Hi Adrian, I have a couple questions, I started this program called the the truth about cellulite, and what it includes is about 8 workouts to go through that really targets the muscles and where the cellulite is on the skin. My question was if I could still continue doing hip thrust, dumbbell squats, weighted butt bridge for a bigger butt that you provide with also including this cellulite program? The thing is during the 8 workouts some of them include the squat but without weight, and then the butt bridge without weight. Were suppose to do this cellulite remover workout about 3 times a week. What I started doing was just adding weight when we did squats and then did the hip thrust after I was done with the cellilute workout. But the thing is I'm afraid of this being too much on my body and would it slow down my progress from getting a big butt as well? I just wanted to know how I could incorporate the big butt exercises but also including my no cellulite program?

Thank you Adrian I know this was a long question but I'm looking for guidance.

January 23, 2015

Adrian Bryant

You dont have to do the cellulite workout and this one as well. just do either or but doing mine will help eliminate cellultie and make your butt bigger

January 23, 2015

Tierra Adams

Hi Adrian i have a concern, I have been doing excerises like sqwats and it seems lilike I have lost my thighs. I was trying to make my butt bigger and perkier but it seems like I lost my thighs doing that. How do I make my butt bigger and get my thighs back. I also wanted to lose my stomach gut that I have its not a lot but its something I do not want to have either

January 20, 2015

Adrian Bryant

what is your height and weight

January 21, 2015

Nan

Can I just get a bigger butt by doing wide deep
Squats, I started at the gym for the first time
And did three sets of 9 using 100 pounds after 4 days I already notice a change. I've been working out for years now but never focused on building a butt I was a cardio girl never lifted heavy til now.
So what other butt exercises should I do to help
Or is that all I need to do is squats?

Thanks

January 17, 2015

Adrian Bryant

all you need is deep squats and if that is what is working for you then stick with it but of course... hip thrust or butt bridges are better

January 17, 2015

Amber

Hi Adrian! These tips are very useful. I have been doing the workouts to gain the "Kim K" butt. My question is, do you have any tips on how I can get a smaller waist?

Thanks

January 15, 2015

Adrian Bryant

what is your current weight and height?

January 15, 2015

Amber

I am 5'8, 128 lbs.

January 15, 2015

Adrian Bryant

start here

January 16, 2015

Miranda

I already have a decent sized butt, but I was wondering if this will lift my butt a lot more? I want my butt to become bigger and I want it to be lifted to the point where it is almost going up towards my back if that makes sense? And also I was curious if it will round it out more so that I don't have a slight hollow on the sides of my butt due to the fact I don't have particularly large hips, just a bubble butt. Please let me know, I'm excited to start the program.

My butt is like this:

But I want it to be more like this:

January 08, 2015

Adrian Bryant

yes and the plans are here

January 08, 2015

Meridian

Hi Adrian!
Just discovered your website and youtube channel, and I must say THANK YOU!
I have one question though: I work out 3 times a week (1.30h/ session, composed of either 1h Zumba or Step + 30min body workout (no weights or very light wieght, 6lbs).

I am 5"4, 160lbs, 23 yrs old and I have already lost 18lbs ....
I would like to know if it would be effective to perform the Bridges or Hip Thrust with heavy weights twice a week? before or after my sessions?

Or should I change radically my workout plan?

Thank you in advance for your response.

January 04, 2015

Adrian Bryant

you can do that but depending on how intense your current program is will help you determine whether to do them before or after

usually if you're doing something like insanity or one of my workouts you'll want to do your weights first

January 04, 2015

Meridian

Oh thank you so much for your quick response!! I am learning so much from your website and the replies you give to other people... A moroccan fan living in France :)

January 17, 2015

Miranda

Hi Adrian
I am doing the Barbell Glute Bridge for 3 months now and I see some great results.
Will doing the leg press by only using your heels only make your butt bigger, or if not how much bigger would your legs get, bcs I do not want them to get bigger. Is it helpful to put your feets in a 45 degree angle?
And if so, how should I combine it with my Glute Bridges?
Are 4 sets of Glute Bridges really enough? Or should I do more of them, then doing the leg press.
How much time do you have after your workout to take proteins, or what is the best time for example up to 30 minutes?
Would working out my Glutes by doing 4 sets of Glute Bridges with 60 kgs twice a week be enough do get good results?
I am really thankful for your help!

January 02, 2015

Adrian Bryant

no matter how you do leg press it will also work your thighs (legs) and if you don't want them getting any bigger then either dont use it or do not use heavier weights

4-to-8 sets max of glute brige or thrust is all you need 1-2 days per week

there is no magic protein time. just make sure you get enough total protein for the day

January 02, 2015

Miranda

Okay thank you a lot!
What is about your body fat? If you have fat around your butt does it helps you to get the results faster or no body fat around your butt area? Because my friend and I began at the same time and you See a bigger difference and more defined muscles on her, while she has as good as no butt fat.

January 04, 2015

Adrian Bryant

depends on what kind of butt you are trying to get. if you want a more shapely nad defined butt then you want less bodyfat but if you just want a big butt regardless then fat around your butt + using weights will also make it bigger but maybe not as shapely

January 04, 2015

Miranda

Okay so i would like to loose weight and get a bigger butt without growing my legs at the same time. My fitness trainer told me to warm up 10 minutes then do my glute bridges and after that jog for 30 minutes to loose fat. But wont the cardio afterwards affect my butt building process, or wont jogging ore even running something like Intervall make my leg muscles bigger? How do some people such as jen selter get a bigger butt without growing their legs by doing squats lunges deadlifts etc. while they have no leg muscles or just a tiny bit

January 10, 2015

Adrian Bryant

the cardio affecting your butt buidling is all dependent on your fitness and how strong your butt is now so at first... I would gradually add or take away cardio workouts until you know exactly how much your body can take while still allowing your butt to get bigger and as you get in more shape you'll see you can do more cardio without affecting your butt building process

January 10, 2015

lynn

hello,

I was trying to lose fat, and build glute muscles at the same time, but it didn't work out as planned. I lost all the fat That I needed as far as my stomach but I lost my glutes at the same time, it has gotten so flat. I am very pissed all that hard work for nothing. I eat 3 protein meals a day along with shakes. also I add fruits, p nuts and pb/jelly sandwiches.

I don't understand why I lost my butt, but my legs are toned. I do glutes twice a week 25 minutes each day lunges, squats, jumping squats, jumping jacks, wall sits of 3 sets. please tell me what I,m doing wrong. I just want my butt lifted with a little fat. I'm leaning towards a more lean toned body not into lifting heavy weights.

How did beyonce get her glutes to sit so high when rest of her body is lean? I need a beyonce workout.

Thanks sorry for the long message, I just need help

December 22, 2014

lynn

I forgot to add that I use 10pound dumbbells for the squats, and lunges 3 reps of 15

December 22, 2014

lynn

Do you think doing hip thrust with a barbell low reps will work better and get faster results? I have a barbell with weights, I can always get more. please advise

December 22, 2014

Ebony

Hi Adrian,

In addition to the bigger butt workout, is there a workout that will make my hips bigger (wider) as well?

December 20, 2014

Adrian Bryant

wide squats or pre-exhausting your hips with this before your butt workouts will help

December 20, 2014

Monica

Hey, Adrian. So when I do the hip thrust with big weights it bruises my hips. Am I doing something wrong & will it not be as effective if I put a pillow under my weights so it doesn't bruise my hips?

December 20, 2014

Adrian Bryant

oh yes, please use a pillow or some padding once as you progress to heavier weights

December 20, 2014

Monica

Thanks for the response! But it won't negatively affect my results though, right?

December 21, 2014

Adrian Bryant

no, it will help you by making the exercise more comfortable allowing you to use heavier weights without any problems

December 21, 2014

Monica

Thank you so much! And also will I have to start eating healthier?

December 28, 2014

Adrian Bryant

you'll need make sure about 25-50% of your diet is protein

December 28, 2014

Name*

can i get a bigger butt by only doing the leg press?
between the hip thrust and the butt sbridge is one better than the other?

December 17, 2014

Adrian Bryant

YES

there are both basically the same exercise. the butt bridge is like doing a 1/2 hip thrust.

if I were training you and you needed a butt fast I would definitely have you do hip thrust

December 18, 2014

g

Good to know! So how do you suggest I do the leg presses should I do the ones where my legs go up or the ones where my legs go out?

December 24, 2014

Adrian Bryant

like this

December 25, 2014

Tamanda

Hi Adrian,

From my name you can tell that am one of the ladies you have helped. I increased my butt from 38inches to 41inches but it seems it has stopped. I wanted to ask can I take Muscle fuel mass gainer ( high calorie gainer) as a supplement as I continue training to increase my weight so that I can reach my target of hip 45inches. while maintained my small waist?

thanks in advance.

December 16, 2014

Adrian Bryant

as far as NOT making your waist bigger that depends on how many total calories (and the amount of physical activity you get)

Are you still progressing in your workouts? how much of your diet is protein and how many calories do you consume now?

December 16, 2014

Tamanda

thanks for the response - am still progressing in workouts. i get my proteins from foods most of the time. calories is not that much because you find that am basically a poor eater in the morning and evening. so I thought the mass gainer will help me reach my target of 45inches? and which is the best mass gainer?

thanks so much

December 17, 2014

Adrian Bryant

before you go to the mass gainer... see how many total calories you are eating and then make 25-to-50% of those calories protein using the calculator here

the mass gainer will help but you gotta ask... how much of that mass will end up on your butt as fat and/or muscle + the fact you'll gain fat in other places as well

December 17, 2014

Tamanda

thanks again...

so the question come back to you again. After using the mass gainer "how much of the mass will end up on my butt? or what workout must I do to reach my target inches. the mass gainer I found in in the store is the one that contains high calorie and protein.

Or is there a supplement I can use instead of the weight gainer?...

thank you.

December 18, 2014

Adrian Bryant

you're jumping ahead too quickly. the mass gainer WILL help you gain mass YES BUT... you want to get a bigger butt and NOT get a bigger but and gain fat at the same time.

what I'm saying is to hold off on the mas gainer for now and up your protein intake while maybe increasing your calorie intake by only 250+ calories and that way you see what works or not before going to the mass gainer.

The mass gainer may have you eating an extra total of 500+ calories which will defintely help you gain mass but in reality some or most of that MASS will be fat and NO ONE can promise you all of that will magically end up on your butt.

do you know your current protein and calorie intake numbers now?

December 18, 2014

Tamanda

Thanks Adrian. so should I just continue with the whey protein( please suggest the best) normally like in the morning and evening or should I increase the intake to (how many times?) plus the best workout

Yes I know my current calorie and Protein intake I did the total and it is 1120 per day. what is your final word on this.

thanks for your response am assured of attaining my 45inch target.

December 19, 2014

Adrian Bryant

your current calorie intake is 1120 so lets shoot for a range of 1200-to-1500 with 25-50 percent of that protein so that means you'll need 75-to-190 grams of protein per day and it doesnt matter where the protein comes from so food sources and protein supplements are fine.

as for the best kind of protein I would simply get any kind from bodybuilding.com but I use optimun nutrition protein myself.

REMEMBER: also keep progressing in your butt workouts as well

December 19, 2014

Tamanda

I will say so many thank you. thanks again am going to buy Gold standard Whey once I leave the office. and am sending you my current progress photo then after finishing the first tin of whey I will send you another. but the 75 - 190grams of protein seems a challenge but am determined.

Am good to go. thanks

December 20, 2014

Nia

Hey Adrian,
Sorry if this is repetitive. I'm 24 5'3 and 134 pounds... I have a lot of butt back there but it seems like it just doesn't stand up like it used to..when I was active years back my behind looked huge..but now it kind of droops..I can see it from the side but not from the back :( what do I need to do to bring my butt back to its top shelf? Lol

December 13, 2014

Adrian Bryant

doing any of the plans on this page will do that

December 13, 2014

Alana

Hi Adrian,
To build glute muscle wouldn't you need to eat at a calorie surplus?
I am trying to decrease body fat %. Currently at 118lb, 5"1 and at 20% body fat. I want to reduce the fat on my thighs (there is not much fat anywhere else on my body)
I read your article on the thigh gap but there is noticeable fat on my thighs (especially back of thighs, cellulite etc).
I am eating approx. 1200 cal/day hoping to reduce body fat % so the fat will come off my legs.
Can I lose thigh fat and build glute muscle at the same time?
Thanks

November 24, 2014

Adrian Bryant

of course you can but the thing is IF THE 1200 isnt giving you what you want then you'll need to add cardio/intervals in the mix to and/or increase calorie and/or protein intake to meet your needs

November 24, 2014

Robin Taylor

Get bigger butt easily try booty wow which is make your butt bigger and sexy i also using booty wow. my gym instructor told me about booty wow.

November 19, 2014

Amanda

Hi Adrian,

Thanks for the great info on this page. I have several questions:

1. Is it better to train different muscle groups on different days? And why?

2. Since I started doing the hip thrusts, an indentation across the bottom of one butt cheek has become more pronounced. :( Do you know why that would happen? And how can I make it go away?

Nataska's testimonial made me realize how much more I need to be lifting for results. I'm only lifting 70 lbs right now. Any tips for lifting more without a partner?

Thanks!!

November 17, 2014

Adrian Bryant

1. that all depends on how much time you have and your level of motivaiton

2. you mean like a curve?

are you lifitng at a gym

November 18, 2014

Amanda

1. My schedule is opening up, so I want to add more days during the week. I am EXTREMELY motivated! lol I've seen progress but I feel like I could be seeing better results. So I'm guessing lifting more often and different muscle groups on different days is the way to go?

2. It's not a curve...more like a dimple that goes across the bottom of one butt cheek. lol You know how an overweight person might have dimples in fat? Except I'm not overweight, I'm actually trying to gain weight...so it's weird.

November 18, 2014

Amanda

And yes, I am lifting at a gym. Tips for lifting alone?

November 18, 2014

Adrian Bryant

1. you'll have a better quality workout if you do separate muscle groups on separate days

2. even though you are not overweight the dimple can come from fat (skinny fat) or you could be carrying false fat (see this to get rid of it)

3. the reason why i asked about the gym is becasue isnt a person there in the gym to help spot you?

November 19, 2014

Amanda

Thanks for all your responses. I will see if someone at the gym can help me. Thanks again!

November 19, 2014

ula

Is it normal to not feel sore the day after doing hip thrust? Or during the workout. Because i keep reading that you are supposed to feel the burn in your glutes, but i dont feel it anywhere i try sqeezing, and pushing through my heels,nothing. Sometimes i feel a lil tension in my hamstring , so i drop the weight and go back to feeling nothing.

November 08, 2014

ula

Okaay, so today is the day after, and my lower back is sore, can that happen from hip thrust?

November 09, 2014

Adrian Bryant

yes, especially for people who've done it the first time

November 09, 2014

Adrian Bryant

how many reps and how much weight did you use?

November 09, 2014

ula

190 lbs × 9 on a smith machine.
Its not my first time. Its just that i dont feel it in my glutes

November 10, 2014

Adrian Bryant

do you know if your smith machine is counter balanced or not? what i mean is... are you actually using 190 pounds? try doing it with free weights and see if you can still do 190

November 10, 2014

ula

Yes, i know. I learned the hard way that free weights are waaay heavier. When i did glute bridges. Thats why i stated smith machin,. Because plantet fitness doesnt have free weights.

November 12, 2014

Adrian Bryant

no free weights at all!? Im not saying the smith machine is bad (people have gotten reuslts with it) but the challenge is that the normal bridge is not a perfect straight up and down movement.

are you at least getting the same range of motion on the smith as you would without it?

November 12, 2014

ula

Nope, planet fitness doesnt have a barbell where i can add weights too. The only thing they have is fixed barbell up to 60lbs and smith machine. I mean they do have free weights but only for the smith machine. I did glute bridges with free weights in a different gym and thats how i realized that free weights are very different. But i go to pplanet fitness so i only have access to a smith machine because their fixed weights is too light. I do get the same range of motion, because i put a bench in the smith machine.

November 13, 2014

Adrian Bryant

what about smith machine squats? can you go ass-to-the-grass squats with the type of smith machine at that planet fitness

November 14, 2014

Stacey

Does your butt have to hit the ground between reps on hip thrusts? I have seen so many videos where the weight remains off the ground the whole set, so I just wanted to double check. Thx for all the info on this site!

November 08, 2014

Adrian Bryant

you'll get a good butt workout either way but you'll get better results if your butt touches the floor and you pause slightly between reps

November 09, 2014

claire

B S..t....All that butt's are the results of butt implants, so don't full people....if you whant butt like that go to plastic sergeon, no other way to get it and all of them have huge implants...

November 06, 2014

Adrian Bryant

did you see the success stories on this page? (see #19)

November 06, 2014

Erica

Hi Adrian, I am 15, weigh 109 lbs & am 5'2. Is there such thing as too much of heavy weights, like should I stop at a specific amount, or does it not matter? Thaanks.

November 05, 2014

Adrian Bryant

you should pick a weight that only allows 6-12 reps per set

November 06, 2014

AP

Whats up Adrian

Not sure if this was already asked but I guess ill be the first guy to ask if not. Will these work for guys that wanna shape their butt? Will it work for guys with flat butts and help them get bigger butts?

October 25, 2014

Adrian Bryant

of course

October 28, 2014

Juanita Vasquez

& A BIG BUTTOM

October 24, 2014

Juanita Vasquez

Hi apparently im loosinh weight but I feel like im loosing weight my lower body and I really dont have a hour glass figure .& I do stair climbing and squats .what can I do so I could loose weight on my upper body instead of my lower body. please help

October 24, 2014

Adrian Bryant

nothing. the best you can do is build a butt while losing weight with #1,2 & 5 here

October 25, 2014

Kashara

Hi Adrian,
is it best to do the hip thrust w/out weights if i'm only trying to lift my butt? My hips are 42 inches right now and i only have 3 more inches to lose, but i want my butt to be lifted without increasing the size of my hips. what should i do??

October 22, 2014

Adrian Bryant

any butt exercise without weights will lift and tone your butt

October 24, 2014

meagan

Hi, so my butt is pretty jiggly and it already had a lot of meat on it it's just not round, i just wanna make it rounder and stick out more. Will i be able to do this without wrists because there is no gym near me. Alai is it possible for me to do this before nov 16th if i do butt bridges/hip thrusts at least once a day? Thanks

October 21, 2014

meagan

Sorry i meant weights not wrists

October 21, 2014

Adrian Bryant

what do you mean without wrist?

October 22, 2014

meagan

I meant weights not wrists

October 24, 2014

ula

I am currently doing kickboxing 4 times a week can I fit in any of these programs while still doing kickbocing or will the kickboxing effect any results?

October 16, 2014

Adrian Bryant

not sure. that depends on your fitness level. I would start off with just 2x a week and then move up or take away classes depending on the results you get

October 17, 2014

ula

So doing the butt exercises and kickboxing at the same time my glutes won't be over worked? Basically I wanna know will I still be able to see results jn my glutes but still be able to lose weight with the kickboxing

October 18, 2014


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