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
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, 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-6 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-6 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
, 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
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

I Got the Butt I Want

The exercises I use is the weighted butt bridge, weighted hip thrust, elevated lunges & barbell squats as told here and I use 70lbs for all exercises and 5 sets of 8 for all.

I also used your 7 minute video on slimmer thighs and do that 3 times a week.

That is not my whole exercise routine. It would be too much to put in lol but that is how i used and ive shared it with so many people. Its so organized and covers everything u need to know to get the body you want.?

Jenna Allure

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

My Butt is Better Now

I lost 10 pounds and I use the butt bridge workout! It helped me to build up my booty quite a bit after losing weight.

I had booty but I didn't have a thin waist. Now thanks to your program my waist is very small and I still have a butt! My butt is better now then before because it's muscle.

Sasha Noneya

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.

Gained 2 pant sizes in my glutes

Adrian, Thank you so much for your advice and program. I am in love with my body and the results!!

Results are from heavy weighted glute bridges and hip thrust. No squats!!!! Gained 2 pant sizes in my glutes

What really helped was your advice on protein intake. I ^ my calorie intake to 2000 and my diet consisted of 50% protein.

Amanda Bertaina

"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

GAINED 3 inches on my hips

Omg!! In one month using the NOWLOSS workouts I lost 4 inches on my waist, and GAINED 3 inches on my hips! My measurements now are 32"-26"-37" hell yes!!


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1-35 of 1677 Comments

Hi Adryan,
I am a 5'2" female with multiple sclerosis. My hand stregnth has been affected so using heavy weights is a big issue. Because of my situation I was wondering if increasing butt bridge reps&sets would beneficial without wait increasing weights.
(I am not aiming for a Kim K. butt)

April 20, 2016


Can you upload a mp3 link that can download to android so i can ride and keep track to your 13 min beginner bike workout can you replay it twice so i can get full effect i tried to bluetooth it but it didnt work.

May 19, 2016

Adrian bryant

Yes, we're working on doing that for all of our videos

May 22, 2016


Am I supposed to intake 100-200g of protein EVERY day, or just on the days that I workout?

March 18, 2016

Adrian Bryant

you need to get enough protein everyday by making protien 30% of your diet

March 18, 2016


Hello , I am currently trying a plan bit it's just to gain muscle but it has the nutrition and fitness guide in full . I want to use this but it doesn't have what I want which is my butt . it's my main focus . I'm a small skinny girl trying to gain curves and get sexy legs , butt and breast as well as a toned stomach . can I use the workout routine I'm on and add workouts in for my butt ? Or what

March 17, 2016

Adrian Bryant

you probably can but I'll need to see the other plan to be sure

March 18, 2016


I have no access to weights, and I want a bigger butt. I figured I can just get the Ciara booty for now until I have access to weights for a Beyonce butt. And I want to prove that I can get a big butt without squats. How is this for a home butt workout:

Warm up
-20 heel raises on each leg
-20 fire hydrants on each leg

Real Workout
- butt bridges (4 sets, 25 reps)
- jump lunges (4 sets, 20 reps)

I'll do this every other day. Should this work for me?

March 07, 2016

Adrian Bryant

maybe for the ciara butt but you are going to have to find a way to add more resistance if you want that beyince butt, You can place a bookbag filled with stuff on your lap while doing bridges for example but find something that limits you to 6-to-15 reps per set

March 08, 2016


If I do this every other day for 4 weeks will my butt be like Ciara's?

March 16, 2016

Adrian Bryant

maybe, but you'd would only need to do it 2-3 days per week

March 18, 2016


My sister found a gym near her house. The heaviest weight they have is 70lbs. Can she do the weighted butt bridge with 70lbs. 5 reps of 8 sets. 3 times a week? Or should she just do it twice a week?

March 23, 2016

Adrian Bryant

she only needs 2x a week but she'll eventually need to find a way to ad more than 70 pounds once she is able to easily do 6 sets of 15 reps with that weight

March 24, 2016


Should i drink a protein shake before working out, after, or both before and after a workout?

March 06, 2016

Adrian Bryant

does not matter when, all that matters is that you get enough protein in your diet

March 06, 2016


Hey I would like to know once I get the desired butt I want do I have to maintain these exercise?will I lose it if I don't keep doing these exercise? Or once it's there it's there? Let me know if you can I am interested in doing one of the plans got to invest in heavy weights. Thanks for your help

March 04, 2016

Adrian Bryant

doing a butt workout once every 2-to-4 weeks will help maintain the butt

March 05, 2016


I have to work out on an elliptical for 30min 3x a week, will that mess up with my butt?

Also what if I don't eat at least 25% protein everyday?

March 03, 2016

Adrian Bryant

ellipitcal will not mess up butt

protein is needed to get the butt results you want

March 04, 2016


Hi Adrian

Is there any way i can gain more muscles around the hips. i am bit narrow shaped. Any tips

February 05, 2016

Adrian Bryant

use this

February 06, 2016


Hi My question is it possible to gain hip and butt mass in 9 to 10 weeks

January 29, 2016

adrian bryant


January 29, 2016

Amanda B

Hi Adrian! My question is, are these butt workout days consecutive or are they spaced out in the week?

January 27, 2016

Adrian Bryant

take at least 2 days off between butt workouts

January 28, 2016


Hi Adrian, I have a big problem. I have this amount of fat on my thights I would like to lose that or burn that fat and also get a well toned bigger butt. I really don't know what to do and where to start

November 14, 2015

Adrian Bryant

use #1,2 & 5 here

November 14, 2015


With weeks 2,4,6 with hill sprints. Can you do both weighted butt bridges and weighted hip thrusts. Like doing 5 sets of each with 100lbs. Only because i have no weights higher than 100.

October 29, 2015

Adrian Bryant

no, just pick either the thrust or bridge

October 29, 2015


Hi Adrian. I am what they call skinny fat. I'm pretty much skinny all over my body except my stomach. I am very confused as to what type of exercise and diet I should consume. I don't want to loose weight or do cardio cause I don't want to get thinner. I want to gain muscle mass, loose my belly fat and love handles. Any suggestion on diet and exercise that will help me gain weight and tone up my midsection? Thanks!

August 28, 2015

Adrian Bryant

use this plan

August 29, 2015


idk if these pics are real but I use plumpbootymax 2 which I bought mines on ebay and I seen results in a month. I do workout and it helped me gain inches faster than just exercise. I use the cream and take the supplement. and it boosted my respect for this company all cause ive used everything under the sun and nothing worked but these supplements worked for me and the cream is great also cause I use this on my butt and breast

August 27, 2015


I am 5'0" 113 pounds. What pound of weights would it be best for me to start at?

August 10, 2015

Incorrect please try again Created by Adrian Bryant

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