1. Just Do Butt Bridges or Hip Thrust
Click photos to see how to do the 2 best butt exercises
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…
To get a bigger butt like Kim Kardashian
Kim Kardashian, CoCo
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
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
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…
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.
13. Drop sets
In a drop set - what you do is…
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…
Stop wasting your time doing exercises like donkey kicks,
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
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
Victoria's progress after 6 weeks…
My Butt Looks Really Good Now…
Thanks so much
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.
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!!!
"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