Top 18 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

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



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1-100 of 1176 Comments
Mae

hi Adriant,
i'm working on all my body. but i'm naturally kinda little musular. So i want to focus more on my butt and hips area because i already got some muscle on my back and arms. So i'm training upper body like one time per week except abs. I'm taking whey protein after my butt workout. But i'm afraid that protein make my arms muscle bigger too because i don't want more muscles in arms. So could that happen or no?

April 15, 2014

Adrian Bryant

not unless you are directly training your arms

April 15, 2014

Name*

Hi Adrian, I'm kind of confused about drop sets. Would this workout be considered drop sets- 73 lbs for 12 reps, 73 for 12, 73 for 10, and 63 for 8. Is that a good enough workout?

April 14, 2014

Adrian Bryant

a DROP SET would be on your last set so in your workout your last set would go like this for example...

63 for 8 and then DROP to 55 for x reps and then DROP to 45 for X more reps

April 14, 2014

Name*

Ok so this is in addition to doing 73 for say 3 sets? What if I just do 73 for 3 or 4 sets then only drop to 63 for one set.

April 15, 2014

christel

Im at a point where im frustrating with my body. I try to eat 2300 cal a day. And high protein when I can. Anytime I do leg workouts my thighs get the most of it. I want to get a bigger butt, when I do hip thrust my quads build and when I do elevated hip thrust my hams build more than my butt. Now I have bulky thighs and a small butt. Sometimes I reach my diet goals and some days im too busy I skip meals. Does that contribute to my legs getting bigger and butt is getting smaller?

April 12, 2014

Adrian Bryant

try pre-exhuasting your butt before your butt workouts. see # 16

April 14, 2014

De

I've read that quad dominant bodies tend to build faster due to the emphasis on the lower body through the hip thrust. It's less diet and more about the quality of the workout. Make sure you are lifting from your hips and your heels. Elevate your feet if you have too. You should feel it solely in the glutes. But it will grow.

April 14, 2014

Christel

Thank you, that helped. I just started goin to the gym where I have great access to weights and when I did hip thrust I did an anterior tilt so I felt some pressure in my glutes.

April 15, 2014

Tiffany

Hi Adrian,

5 sets of 10 weighted squats 100pounds
3 sets of 25 hip abductor
5 sets of 20 leg press starting at 90 pounds and working my way up to 450 (450 2 set of 10)
3 sets of 15 leg lifts
3 sets of 15 Cable leg lifts
3 sets of 25 squats using the cable equipment
3 sets of 15 lunges
I'm 5'3 and I weight 127 pound
I do this work out three times per week
I take 28 grams of protein after my workout. I see a little grow but not as much as I hope for with the amount of intensity I put into my workout. My question is I'm I doing to much? do I need to cut back to twice a week? Or increase my protein intake? Help please and thank you :)

April 03, 2014

adrian bryant

you're doing one of those "magazine" marathon workouts that will only give a butt that is a little bit bigger. you need to follow the diet and workout laid out here for a bigger butt

April 05, 2014

Mere

I have been reading about the gluteus Maximus, medius and minimus... I'm wondering the role each one plays in a nicer butt. Which one gives the lift? Also my gym only has an hip abductor will this help me? Thanks!

April 02, 2014

adrian bryant

they all play a role in a nicer butt. the abductor will work your medius/minimus

April 03, 2014

patiencemel

I was wondering if there was a particular exercise that focused on lifting. I've been consistently doing the hip thrust, butt bridges, leg press and elevated lunges to mix it up 1-2 days a week. I'm now at 210 with the hip thrusts and butt bridges. I'm seeing more and more of what I want to see with size but just wanted more lift. Maybe that will come with time? Thanks for all your help Adrian. This is the most results I've gotten with any workout and I continue to get compliments from friends, family members and co-workers.

March 31, 2014

adrian bryant

what is your current weight and height

April 01, 2014

Patiencemel

5'5, 151pds

April 07, 2014

Adrian Bryant

check your bodyfat% but it seems like you not seeing a lift or the extra curves is being hidden by some fat.

you can adjust your diet and fat loss workouts to lose fat to bring out more curves

April 07, 2014

Celestine

Hi, I used to have a big butt before but I was wanted to lose weight so I dropped a dress size pretty fast. I did a lot of running and a lot of squats as well. But I have lost my butt completely. Is there any way I can get it back? Please help :(

March 31, 2014

Char

Hi there,

I don't have access to a gym, but I do have a 90kg adjustable dumbbell set (45 kg each dumbbell). And there are many hills around me.

Can I do maybe lighter hip bridges (like 50 kg total - I have been doing about 40 kg for the last couple of weeks increasing the reps/sets and don't know how much heavier I can go!!) and do hill sprints? Will that get me that really big butt? Also what do you think about jump squats?

Thanks

March 29, 2014

Adrian Bryant

you need workout D here

March 30, 2014

Amelia

This site is a blessing. Lately I've been searching the net for some exercises to have a big and round butt but all I've seen was "do squats", or those funny routines like "Brazil butt lift". But I don't want a small muscular bum, I'd like to have a nice, big and feminine bum. Sadly, I don't have the means to hit the gym to make the exercise with heavy weights and I don't think I'd have enough courage to do it if I went to the gym (wouldn't people look at me strange?). Are there any good exercises to do at home, with smaller weights, but giving a great result too? If not, then maybe it might be good to hit the gym after all.

March 27, 2014

Adrian Bryant

do workout D here if you have no weights

March 28, 2014

Terishma

Well I am a size 8 & i am 18.But i want a bigger but. I love everything else about my body.Except my tummy and butt. My tummy is flat but now I am 18 it is going abit bigger and I want a big butt without developin a big stomach...any help..??

March 21, 2014

Lina

Hey !
I first want to thank you for this amazing site, i love the butt exercises, i have a big butt and a skinny waist and i always try to make my body look better, but i have a question if you dont minde ! I hate my legs i have bukly legs specially around my knees, how can make them skinner ? Could you help me plz,
Thank you

March 21, 2014

Adrian Bryant

you'll probably need to lose weight to do that so what is your weight & height?

March 21, 2014

lina

Am 1,66 meter . and 65 kilo .. I usually don't weight my self. I train usually 6 times a week , and i do weight training more than cardio.

March 22, 2014

Adrian Bryant

weight loss or fat loss is your answer for thinner thighs

March 23, 2014

Kimya

I use to weigh between 130lbs and 135lbs growing up as soon as I hit 23 I went down to 109lbs im 29 now and I have the hardest time putting any weight on . I am an exotic dancer so my cardio is intense 4-5 days a week im a excellent pole artist. I actually think my dancing is enough cardio for me I want to be 130 again but I mainly gain weight in my thighs and butt. I want a bigger butt and I want to keep the weight . can you recommend the right weights to start off with as I am a beginner

March 17, 2014

Cat

Hey!
I was wondering if I could take Maca powder while doing the butt workouts?
Also is it possible for me to gain 7 inches ? Right now I'm 38.5 in. and would like to be 45.5. I just wanted to know if it was possible or realistic if I was to work hard for 4-5 months. Is this a rational goal I could achieve or should I go a little lower with my expectations?

March 13, 2014

Adrian Bryant

See tip #16

March 13, 2014

Marleene

I used to weigh nearly 160 I lost weight through workouts and changed eating habits, and at my lowest I was 116 about a year ago, but slim not 100% flat stomach but also no curves. I have gained about 15lbs since, and now I have bigger thighs and nicer butt, how do I lose weight in arms abdomen and get a smaller waist but increase the size of my lower body (glutes and thighs) ?

March 13, 2014

Marleene

116 lbs about TWO years ago actually

March 13, 2014

kenyatta

I decided to follow your weight training program. I signed up at a local gym and introduce them on how im trying to tone my body. They say your workout exercises are great Except doing cardio 3 times a week! They told me I will lose my butt if I do to much cardio. ADRIAN WHAT DO I NEED TO because Iknow ur not going to lead me in the wrong direction. My trainer only wants me to workout three times a week So how will I get a perfect body doing that for the next 12 weeks.

March 12, 2014

sandra

How do I get rid of that fattin right above my butt that stoping my butt separation. I have a Flat stomach. I may be 10 lbs over weight but i Cant get rid of that little fatty part :(. What do I need to do? Please help me

March 09, 2014

tokey

Hey, so I see differences in my butt, but what do you do if eating over 2000 calories is not making you gain weight. My butt is shaped more than my legs but it is just very small.

March 07, 2014

adrian bryant

#1. you eat more if not gaining but remember...

#2. your goal is to gain curves NOT get fat so if seeing results with butt I dont think you should up the calories

March 10, 2014

Freya

I do weighted squats, deadlifts, lunges etc (not that heavy though, only deadlifts are) so should I skip them and just do this instead? I want some muscle like in the quads and inner thighs but predominantly want to focus on the glutes.

Would doing both workouts be detrimental?
Cheers!

March 07, 2014

Adrian Bryant

do this for butt & thighs

March 07, 2014

christel

I noticed My butt is flat on the sides closer to the hip area, but my butt sticks out. I dont know how to explain it, but if yu view me from an angle my butt looks flat. But if you see me side view my butt sticks out. Is there anyway to make the sides stick out more

March 04, 2014

adrian bryant

these exercises should sole that but what is your body fat %

March 05, 2014

christel

Well I tried the link yu showed me and it said "Nan". so I tried a different caculator and it said im 32% . That amazes me because im very skinny, and short.

March 05, 2014

adrian bryant

what is weight and height? what I'm getting at is that you may be carrying some extra fat on your hips that needs to burnt off with diet and exercise

March 06, 2014

christel

Ita so strange yu said that because I dont have hips, or wide hips. O weigh 115, and im 5'2

March 06, 2014

christel

Sorry , my body fat % is 23.7

March 07, 2014

Adrian Bryant

yeah, like i said the butt exercises on this page should solve yoru problem

March 07, 2014

Bun

Can I do workout D once daily, I saw kim doing
A similar butt workout on youtube but she does it once a day.

When doing workout d I want to get the fastest results as possible so should I do it twice daily what would you suggest?

March 04, 2014

adrian bryant

I simply suggest you follow it as is for best results

March 05, 2014

ari

Hi Adrian,
I was wondering about the space you say we should take between workout days. If I end up not feeling sore at all the day after a work out, should I still take a day break or does that mean that my weights aren't heavy enough and I should work out the same muscles the next day but with heavier weight?
Thanks for the help!

March 03, 2014

adrian bryant

I would always take at least 2 days off but at first you may be able to get away with even 3 days per week but as your butt gets bigger and stronger then you will need to take more days off between workouts but then again...

If you feel like doing your butt workout back-to-back then maybe you need to re-evaluate the intensity of your workout

March 05, 2014

gina

When I started doing workout D without weights, my butt was getting more rounder and lifted, when I start to add weights it started shrinking, I do not want no hard rock small butt.

It seems like it works better for me without weights, also when I do squats with a weighted barbell it makes my butt bigger. I've tried all methods of butt workouts for building a better butt so I'll know which way to go and stick with. except for the 30 day squat challenge.

I'm going to try that next to see which is better for me, on your site you're saying butt bridges/hip thrust is the best well not for me it doesn't respond to me as well as others.

So I'm asking you when doing butt workouts does certain ones respond better to others then it would with me. It seems like high reps with little to no weights works better for me. is it possible that I can get better results without a bunch of heavy weights? My butt isn't that small just flabby.

Please give me your science on this?

Thanks

March 03, 2014

Adrian Bryant

this may be why your butt got smaller but what is your weight and height?

March 03, 2014

gina

my weight is 143 height is 5'4

March 03, 2014

adrian bryant

yes, as you lose weight or fat all over your body then your butt may get smaller but as you also do the butt exercises it will GET bigger, LOOK bigger and become more rounder as a reuslt

March 05, 2014

Nikki

Hi Adrian!
I'm so confused by all of the information out there.
After reading your site, it makes perfect sense to me but then it also conflicts with observations and other trainers, so now I'm confused.
-All of the butts that I see that use very heavy weights are hard and small or oddly shaped... it this maybe because they're on restricted calories? I can't make sense of it.
-A trainer, who has a HUGE butt and shows her transformation from skinny to curvy, uses more repetitions and things like resistance bands (think, Brazil Butt Lift style) and her body looks great! How could this be?
-When I looked up fitness experts/trainers who claim hip thrusts are the number one exercise they use, they all have small hard butts =(
I have a 'fatty' butt as you describe and I really want to make it more tone and bigger but Im afraid of making the wrong move. Could you explain the science behind this further for me? Thank you!

March 02, 2014

adrian bryant

-The "hard" butts you see is what everyone has (big or small) that is hidden under butt fat and a you lose weight it will make your butt look better, rounder and more defined but at an extremely low bodyfat % it will look real "hard"

-those methods work and could very well give you a butt you are more than satisfied with but more than likely to get a much bigger butt like KIm K will take heavier weights and lower reps

-science = the stronger a muscle is (like your glutes) = the bigger it will get so see this but of course if you make that muscle bigger under an already fat butt will just give a bigger "softer" looking butt covered with some fat while dieting down and/or exercising more while getting a bigger butt will tend to make it look "harder"

also see this science

March 02, 2014

Naya

The dumbbells I use hurt my hip bone. Apart from towels, is there anything else I can use?

March 01, 2014

adrian bryant

are you working out at a gym? do they have squat pads

March 02, 2014

Weyata

How would I be able to get a bigger butt at home if I don't have weights?

February 27, 2014

Stephanie

I'm trying your method even though its tough to start a exercise routine without someone there to confirm that you are doing it right. I also like using the hip abductor machine and was wondering if using it would give a good benefit for my glutes muscle. I'm really trying to come up with a glute routine and wanted to make sure to only use the most beneficial exercises and/or machines. Thanks

February 25, 2014

Adrian Bryant

the most benefical butt exercise is explained in #1 on this page

February 25, 2014

charlette

Hi Adrian,

I'm doing 3 sets 6 reps of squats/butt bridge with 100lbs.weights. I take 80g of protein a day but I'm doing the workout 3x a week. Do I need to intake more protein? Because it seems like my butt is getting smaller.

February 23, 2014

adrian bryant

are you using 100 pounds for both the bridge and squats bc you can usually squat more than bridge?

February 23, 2014

Jess

Hey Adrian muscle is better and I'm going to start again soon so if I start belt squatting should I do the squats right after the butt bridge workout or bridges in the morning and squats later in the day? Thanks.

February 19, 2014

Adrian Bryant

either way will work but you'll have a much better butt workout doing squats after bridges

February 21, 2014

Jess

Ok thanks!

February 23, 2014

Naomi

Instead of using one dumbbell (don't have a barbell) for both legs, can I just use both at the same time. I know in the video you use one dumbbell for one leg and squeeze the other leg in the air but was wondering if just placing two dumbbells on each thigh and then doing the bridge would work?

Would 100 lbs per thigh (so 200 total) suffice ? I started today with 25 kg

February 19, 2014

Adrian Bryant

you could do that but that sounds both very inconvient and uncomfortable to me. I couldn't see myself holding TWO 100 pound dumbbells on my thighs like that

February 19, 2014

Naomi

okay, I will just stick to the method that you showed in the video! and with protein, do I eat more on the days that I do the butt workout, or everyday ?

As I also do upper body workouts etc but this is probably the most intense one!

thank you so much for responding!

February 19, 2014

Adrian Bryant

just make sure your diet is 25-to-50% protein daily. have you been here yet?

February 19, 2014

lynn

hi

My butt is an ok size but its kind of flabby, I don't
want to lift heavy weights to build a bigger bum, I just want it to be more lifted/toned and perkier. what is the easiest and quickest way to achieve it?

I've heard of the 30 day squat challenge not sure If it works, which will work faster?

Thanks

February 16, 2014

Adrian Bryant

the 30 day challenge will do that for you or workout D here will do the same thing as well

February 17, 2014

Lynn

Ok I was thinking about doing this 3x weekly
How many times per day would u recommend?
Also would it be ok to add lunges as well?

February 17, 2014

Lynn

Am doing workout d 3 times per week twice a day.
Is this ok with lunges added to achieve a high perkier toned butt

February 19, 2014

Adrian Bryant

yes, that would also work. firming and shaping can be done in 1-to-3x per week if you wanted to

February 19, 2014

Maliyah

Is it really possible growing your glutes 4 inches ? Can your muscles become used to same workouts and stop growing because i think this is what happen to me .

February 15, 2014

Adrian Bryant

describe your workout and how long have you been doing it? are you getting stronger each workout or at least every 1-to-3 workouts?

February 16, 2014

Maliyah

3 sets of 12 leg press
3 sets of 12 kick backs
3 sets of 12 butt abduction machine
3 sets of 12 barbell squats
I have actually became much stronger with all of these workouts but I'm not ex experiencing as much glute growth . I recently just started doing single leg squats and reverse lunges .

February 16, 2014

Adrian Bryant

#1. the workout you outlined is good for a firmer butt that is a little bit bigger.

#2. it's time to increase the weight to KEEP you in a 6-12 or even 5-10 rep range. I'm guessing you could easily do 12-to-20 reps on all those exercises you're doing now so get a weight that KEEPS you in 6-to-12 rep range

#3 ditch the kickbacks and abduction machine and do 1 of these workouts

February 17, 2014

christel

Okay, anytime I workout, I see my butt getting smaller and smaller, like you said its prob because of me losing the fat that deposited at my hips, so now even though im skinny, my thighs look thicker than my butt. Does that mean I have to work harder to get my butt to stick out more than my thighs, and use heavier weights.

February 13, 2014

Adrian Bryant

no, it just you have to hang in there and keep making your butt stronger & stronger so it'll get big enough to stick out

February 13, 2014

Jess

Hey Adrian,
I think I pulled or did something to my muscle because the left side of my butt has been hurting for 3 weeks, especially when I move a certain way or I'm lying down and try to turn. Do you think my butt will become smaller while I'm waiting for it to heal? I've been taking a break since it started hurting and I'm waiting for it to completely get better.

February 12, 2014

Adrian Bryant

you shouldn't lose a significant amount of size. only if you become completely lazy will your muscle atrophy

February 13, 2014

Jess

Ok well today it's much better so I'm hoping it's going away so I can start again. In your opinion do you think I should start next week if it's better by then or wait two more weeks just in case?

February 13, 2014

Adrian Bryant

Just start back next week. it's almost here anyway

February 14, 2014

maria

Which exercise is the best to reshape your butt and make it bigger while tonin up if your knees are bad?

February 12, 2014

Adrian Bryant

hip thrust and butt bridges. basically workout A here

February 13, 2014

Roxana

Hi Adrian,

I've been doing the hip thrusts for about a month now but I don't see any improvement. I eat about 50-90 grams of protein a day, I weigh 58 Kg (128 pounds). I work out twice a week and I only do the hip thrusts, nothing else. On the other days I don't do any exercise.
But when I do the hip thrusts I do about 5 sets on 10-12 reps, and now I'm up to 70 pounds barbell, and I keep increasing the reps/sets/weight, so that I push to the limit.
Do you know what I may be doing wrong?
I'm doing the hip thrusts with elevated legs.

Thank you,
Roxana

February 12, 2014

Adrian Bryant

what's your total calorie intake? you may want to try 90+ protein daily.

your workout is great but realize that 70 pounds is good to begin with and usually once you get up to 100+ you'll see results

February 13, 2014

JennThen

Hey Adrian!

My thighs and butt look great thanks to your training tips and me hitting the gym like crazy. But I find it hard to target my hamstrings. I hate how undefined the backs of my thighs look. Any target tips?

February 12, 2014

Adrian Bryant

try this

February 13, 2014

tina

I weigh 115 lbs, i eat 2500 calories during the time i workout and 90 g of protein. No matter what glute exercises i do my quads or hams get the best of it and my butt gets smaller. Ive tried glute bridges it made my quads bigger, i tried hip thrust my hammies are getting bigger and my butt is now flat :(. Can you please help me cause im starting to think exercise is not for me.

February 11, 2014

tina

Should I do kettlebell swings instead to target my glutes only?

February 11, 2014

tina

both hip thrust and glute bridges made my quad bigger, so itried elevated foot hip thrust, it made my hammies bigger and butt flatter

February 11, 2014


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