17 Tips to Make Your Butt Bigger

how to make your butt bigger

1. Just Do Butt Bridges or Hip Thrust

Click Pics for Exercise Tips

Hip Thrust make your butt bigger
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…

tip for bigger butt

If you use lighter weights where you can do more than 15 reps per set on any butt exercise you'll probably only get a butt that's a little bit bigger & rounder like Ciara
Ciara
, Fergie
Fergie
, Kate Hudson
Kate Hudson
or like this
this butt here
that you may be satisfied with but…

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…
this butt here

You're going to have to use heavier weights that limit you to 5-to-15 reps per set because your butt gets bigger as it gets stronger and your butt can't get as strong using lighter weights for high reps.

3. Stop The Insanity!

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

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…

Training logs…

4. More Bigger Butt Exercises

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To get a bigger butt doing squats you need to Do ATG or Ass-to-The-Grass Squats where you squat down past parallel or squat to a point where your butt is below your knees at the bottom of the squat where your butt nearly touches the floor.

Tip: Pause for at least 2 seconds after you've squatted all the way down and then stand back up by pushing thru your heels for a better butt workout.

5. Sprint like you stole something

hill sprints make your butt bigger

30-to-100 yard hill sprints at top speed as if a dog where chasing you is one of the best ways to get sexier legs and the steeper the hill is = the better butt workout you'll get - Hill sprint workout 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 3-to-6 sets using heavier weights that only allow you to get 5-to-15 reps per set and at the most…

You could do 2 exercises (for 3-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 3-to-6 sets of Weighted Hip Thrust, Weighted Butt Bridge or 1 of these exercises then…

Check to see if you were using heavy enough weights, enough reps and/or sets

7. Only 1-to-2 Days Per Week

When you're using heavier weight where you can only get 5-to-15 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. How often can I workout the same muscle?

rest to make your butt bigger

8. Feed Your Butt

You need enough protein to build your butt back up into a bigger & stronger one after doing a butt workout

Type your weight in the box & then click enter to See how much protein you need to make your butt bigger…

Type in how much you weigh here →

You need -to- grams of protein per day for a bigger butt

Get all the protein you need from these foods and/or protein supplements

9. Pause

When you do pause reps you pause for at least 2 seconds before you do the working part of the exercise where you actually move the weight - for example…

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

Pause rep tip: The longer you pause = the heavier the weight will feel or be so if you're unable to use heavier weights… Pause reps will help you build a bigger butt with lighter weights.

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

10. 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 Curl your toes up or elevate your toes on a very thin book/platform to help you focus more on pushing thru your heels.

11. Squeeze!

When doing the Hip Thrust or Butt Bridge… Squeeze or contract your butt muscles real hard for at least 2 seconds at the end of each rep. Peak contraction fast muscle building trick

12. Drop sets

Drop sets help you get a bigger butt faster by making you do more reps even after you've reached a point where you're not able to do another rep.

In a drop set…

For example - 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.

13. Stretch It Out

Get a better butt workout when you increase your range of motion by stretching your calves, thighs, lower back, hamstrings and especially your hip flexors before and/or during your workouts for a bigger butt

14. This Will Not Make Your Butt Bigger

Doing any butt exercises like hip thrust, butt bridges, donkey kicks, cable kickbacks or reverse hyperextensions with light weights & high reps will not make your butt that much bigger unless you want a butt like Ciara
Ciara
, Fergie
Fergie
,
or Kate Hudson
Kate Hudson

Your butt muscles/glutes can't get that strong with light weights and the stronger your glutes are = the bigger your butt will be.

You'll easily get a bigger & stronger 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-15 reps doing Hip Thrust, Butt Bridges and/or the other butt exercises here

15. Burn out your butt

To get a better butt workout when doing Squats, Lunges or Leg Presses you can use the pre-exhaust trick to completely burn out your butt muscles and To do the pre-exhaust trick…

Watch how to use reverse hyperextensions to pre-exhaust your butt…

16. Maca Doesn't Work

17. It Won't Take Long

More Tips

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1-35 of 1745 Comments
Kristie

Hi Adrian, I only have dumbbells at home and the largest one is 35 lbs. Should I start with that one or something lighter to work myself up to the 35 lb? Thank you.

June 21, 2017

Nicki

I recently just had a baby during my pregnancy I lost my butt😥 I want to lose and tone my stomach but also get my butt back but I do want it bigger as well... but I want my lower half back because I had thighs and a butt with a tiny waist.... help me please

June 13, 2017

Nicki

I recently just had a baby during my pregnancy I lost my butt😥 I want to lose and tone my stomach but also get my butt back but I do want it bigger as well... but I want my lower half back because I had thighs and a butt with a tiny waist.... help me please

June 09, 2017

Sonia

Hi Adrian. I'm 17 years old and I weigh 182lbs. I want to lose weight first before I can think of building a butt (cause my butt is really small and I'm sure it will reduce rven more when all the weight is gone) but I don't have the access to a gym where I'm from. Is it possible to grow your butt using only resistant bands??

June 03, 2017

Autumn

Hi,
I am 5'10" and 120 lbs I only recently gained the weight and was at 110 a few weeks ago. I have (and always have had) a very very thin build and it's quite hard for me to gain weight. What would you recommend? Also, will doing the 2 exercises (hip thrusts, and butt bridges) weighted at 50lbs or so be enough for me to build a big butt? Thank you for your help!

June 02, 2017

Jen

After I acheive results, how often will i need to do the exercises to maintain them?

May 18, 2017

Adrian Bryant

not often. like 1-to-2 workouts a month

May 19, 2017

Sarah

Hello

I am around 160 pounds. I really want to get a bigger butt before I go on holiday! I have 3 months before I go! Is this possible to make it bigger?

I also want to tone and lose weight on my arms and flatten my stomach. How do I do this? Can I simultaneously tone my body and get a bigger butt? I am worried the large protein intake will make my arms bigger and my stomach fatter?

How do I do this? Do I do two butt days a week and then work out my arms and stomach on two other days?

Also, do I have a protein shake after the butt weight exercises?

Please help!!!!!

April 02, 2017

Adrian Bryant

this is the plan you need to both lose weight, tone up and get a bigger butt at same time

April 02, 2017

Sarah

Thanks!

But will I get a bigger butt in 3 months???

April 03, 2017

Adrian Bryant

of course

April 03, 2017

Sarah

Thanks!

So for example tomorrow im going to the gym. I'll do some cardio then some light weights for my arms and then some hip thrusts with heavy weights.

Is that all okay to grow my butt? And to tone everything else up? Or should I keep it separate? Should I dedicate some gym sessions just to my butt and the rest to toning and losing weight? Keep them on separate days?

Please help!

April 03, 2017

Adrian Bryant

for the first part of your question = yes use heavy weights or weight s that only ALLOW you to do 5-to-15 reps per set and your butt will grow becasue of this

April 04, 2017

Sarah

Thanks for being so helpful!

Please can you answer my questions:

1. Would it be MORE effective if I did more than one glute exercise? So can I do the hip thrusts with weights and Bulgarian split squats? Is it more effective to do one or two exercises?

2. On my glute days can I walk long distances? I usually walk one hour or so most days. Is it wise to do so on a glute day as I might be burning fat or something off my butt?

3. I really need to confirm that it's possible to tone my body and grow a butt. And this is fine by doing the exercises on separate days yes? So I don't do arms and cardio and glutes on the same day. It's best to just stick to glutes on one day and then the rest on other days?

Please help!

Thanks

April 07, 2017

Adrian Bryant

1. ONE is really all you need for a butt. You would only add a squat movement if you want thicker/sexier thighs as all

2. yes. and yes you will burn fat all over but with women belly, hip and thigh fat are the last to go so theres no need to worry about losing any serioius size from your butt

3. you can do as many things as you like in one day but I suggest you keep your butt workout separate only b/c you can then focus max effort on that day

April 07, 2017

Sarah

Hello

Me again

I just wanted to know when I would start seeing results?? I'm going away in just over 2 months. Will I defo see a change by then if I follow these steps? Will it take a month? My bum is already quite big but I want it a lot
bigger! It's soft and has cellulite and isn't nicely shaped

April 19, 2017

Adrian Bryant

Yes but with 1 of these workouts every 2-4 weeks

April 19, 2017

Sarah

Also does smoking affect how much your muscle can grow?

April 20, 2017

Adrian Bryant

probably not directly

April 20, 2017

Sarah

Hey!
Its been around a month and I don't see much difference! I do hip thrusts with weights once a week!
Do you have any tips??? Should I feel pain/aches in my butt? How do I know I am being effective?
Thanks

May 02, 2017

Sarah

Maybe the weights are too light? I'm currently doing 22 pounds hip thrusts
What weights should I be using? A lot heavier?

May 02, 2017

Adrian Bryant

22 pounds!? more than likely 22 pounds is VERY LIGHT. have you been ONLY using 22 pounds for each workout?

again, see this (esp. 1-3) b/c more than likely IM positive you could do 15+ (maybe 30-to-50+) reps with 22 pounds which means the weight is too light

quick answer: use a weight that FORCES you to do ONLY 5-to-15 reps per set (VERY IMPORTANT) - have you seen this video?

lastlt - hang in there! I will be here to help you until you reach your goal so keep posting questions

May 04, 2017

Sarah

THANKS!!!

I will try a much heavier weight next time!! What would you recommend? 100 pounds?

Is it normal to feel it in my thighs when I am doing hip thrusts because I feel it there and I am not sure if that is correct. I much with my heels too.

May 04, 2017

Adrian Bryant

I recommend you use a weight that forces you to ONLY do 5-15 reps per set and that could be 50,100 or 200 pounds? we wont know until you start working out with those heavier poundages

make sure push from your heels and squeeze your butt before each rep

May 05, 2017

Sarah

Hey
Me again! So I tried a heavier weight of 45 pounds. It was a struggle for me to do 5 and I can't carry much heavier, but I thought that would be a good weight to start off with. I still didn't feel it in my glutes. And also, when I squeeze my glutes at the top, I can't feel them at all! Is that normal? Am I supposed to feel them squeezing? My quads hurt the next day but not my glutes.

Would it be better for me to do butt bridges??? Or do hip thrusts with one leg raised in the air? Would I feel it in my glutes more??

Please help!!!

Thanks

May 13, 2017

Adrian Bryant

45 pounds is rather light. are you simply using a 45 pound bar or just a dumbbell OR are you adding an extra 45 pounds to a weight bar?

can you send me a video of you doing the exercise to nowlossATgmailDOTcom

May 13, 2017

Sarah

I was just using a 45 pound dumbbell.

I can't really carry much heavier :(

Maybe a little heavier actually but my gym doesn't really have much heavy weights.

What about if I did it with one leg raised? Will that be as effective as with a heavier weight?

Please let me know

Thanks

May 14, 2017

Adrian Bryant

yes, if your gym has a max of 45 then switch to 1 leg but your gym does not have barbells and plates?

please send me a video of you doing this b/c 45 pounds is quite light and its usually a weight that a warmup my clients with

May 14, 2017

Angelique

Hello Adrian!
My name is Angelique and I'm currently around 110lbs and 5'2. I used to have a fatty butt but I've purchased a Bowflex Max Trainer and the results so far are awesome but I feel as though my butt shrunk. My daily calorie intake is about 1200 calories. I would like to know how to get my butt back to where it was without getting the cellulite back. I also do BBL some days out of the week? Any suggestions? Thank you very much for your time and I would appreciate your feedback.

March 31, 2017


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