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 1474 Comments
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

Adrian Bryant

it's different for everyone depending on your fitness level. some people can do both and be okay while others will actually burn themselves out doing both.

it's best to gradually add more to guauge your success with or without added exercises

October 19, 2014

Lynn

Hello what 15 min high intensity cardio for upper
Body Would u recommend to burn fat at home? When I do too much cardio I loose my butt, I'm trying to keep my cardio and muscle loss at a minimum.

Thanks

October 12, 2014

Adrian Bryant

see this first you may not be losing yoru butt BUT fat instead

October 12, 2014

.

So I am doing the hip thrust, with pre exhaust exercises and drop sets. I do the pre exhaust exercise in between sets. But as I am doing 160lbs hip thrust I am starting to feel it in my hamstrings. I try to position my self in other ways but I dont feel that burn in my glutes. As the weights get heavier am I supposed to feel other muscles working? Or the weights are too heavy?

October 12, 2014

Adrian Bryant

is your form correct? and what are you doing to pre-exhuast?

October 12, 2014

.

Im not sure if its my form or not. I exercised today, I tried to use lighter weights, and I still couldnt feel it in my glutes, I tried moving my feet, pelvic anterior twist, instead of the bench at my shoulders , it was at my mid back. Would the height of the bench be a problem? Like if it's too high or something?

October 15, 2014

.

My butt would go from 36" after I workout. And I guess its because of the blood rushing but the day after it would go back to 35" and stay there. Im eating alot, im putting the commitment for months, but I cant see any growth?

October 16, 2014

Adrian Bryant

which butt workout of mine are you currently doing?

October 17, 2014

.

Hip thrust

October 17, 2014

Adrian Bryant

give this a try...

1. squeeze your glutes hard at the top of each rep for 2+ seconds
2. Pause at the bottom for 2+ seconds
3. try doing hip thrust according to workout B here

October 18, 2014

.

Thank you. That helped so much. Appearantly , the bench is a lil too high for me because I am short . So I felt my hams activating

October 26, 2014

Sweta

Hi im priya 24 yrz...5.1 height with 60kgz...im havng vry think thighs but not a proper bum.so pls suggest me some exercise to make my bum round n bigger in size...with in few weeks...im vry badly in need of your help...

October 10, 2014

maria

Hi adrian, I am so glad that found your channel on youtube your videos gave me hope.i am 5'8 currently 292 pounds down from 323 pounds.plz tell me is it really possible to build butt muscle I hav heard tht exercise can only tone what ever is down there😢 I my case I have v shaped butt and a very flat one. and I was hoping is you could guide me so I dont fall in to false hopes and get depressed if it didnt worked for me. And one another thing should I start using weights at this stage to tone my body or should wait

October 07, 2014

Adrian Bryant

see this to lose and get a butt at same time

October 07, 2014

Diana

What is the different between hip thrust and but bridge? Isn't it the same exercise? Witch is more effective?

September 26, 2014

Adrian Bryant

the bridge is like a partial hip thrust. the hip thrust is tougher and works your butt thru a fuller range of motion

September 28, 2014

Diana

Hey Adrian!
I want a round kimk but. I wonder witch exercise make you butt round in the sides of the butt? I hope you understand what I mean! Any tips? Exercises for the side booty?

And one thing to. I don't understand how much exercise you must do. 3 different exercise for the but right?

September 26, 2014

Marie

Hello Adrian, sorry for my English l'm French. Thanks your for your precious advises. I began my first work out this morning with hip thrust bb with 10 kilos, squeezed my butt when i lifted it. At the end my legs shaked. Did i correctly done the workout? Cordialy.

September 23, 2014

Adrian Bryant

Seems like something normal that happens when you try something new but watch the video again and check your form

September 23, 2014

Marie

Thanks you, i have good sensations this morning.

September 24, 2014

sherryl

Hi Adrian, I've been exercising and eating healthy for 6 months now and I went from 165lbs to 140lbs which is my goal weight but my tummy is still flabby and I have love handles. What exercises should I do to tone up my tummy? I also want a bigger butt since mine got smaller after my weight loss. Thanks

September 21, 2014

Adrian Bryant

Do 1,2 & 5 here

September 22, 2014

sherryl

Thank you.

September 23, 2014

jf

So, ive tried doing squats that you recommend to build up glutes to get wider hips, but only my quads, hams are getting bigger not my hips. The only thing I have seen my hips get wider was hip abduction with the cable pulls. But it so hard for me to increase weights because I cant pull it with one foot. What should I do.

September 21, 2014

Adrian Bryant

HAve you tried doing the abductions first to pre-exhaust hips before doing the squats?

September 22, 2014

dottie shearer

I'm 53 years old, lost about 30 pounds from stress,n also lost my butt too.it's sagging and flatter now,question is what would benefit me as far as gaining my 30 pounds back, and what can i do to lift and firm my butt, i have no access to weights. just hand weights i have please help ty

September 20, 2014

Adrian Bryant

see workout D if you have no weights

September 22, 2014

miana

If i'm not sore after each work out does that mean I'm doing in wrong?

September 18, 2014

Adrian Bryant

not always. were you using enough weight to only allow 6-12 reps and how many sets did you do

September 19, 2014

miana

About 8

September 24, 2014

Tatiana

Hello. I searches up 30 day butt transformstion with Vicky justiz and I started yereterday. I did the 30 squats, 15 lunges, 20 lunges where you jump up and lunge then squats again. The question is do i do this everyday or rest every other day. I don't do any weights with it cause she wasn't. So do I do the same exercise everyday for 30 days or should I rest to see good results. I'm starting to eat more healty now. I weight 94 pounds and I feel it now

September 16, 2014

Adrian Bryant

I can't really answer for someone else's program but it depends on what your goal is for your butt? do you want a much bigger butt or just a more rounder and firmer one?

September 16, 2014

Tatiana

Much bigger butt

September 16, 2014

Adrian Bryant

then I suggest you do this

September 17, 2014

RYUN

Hi Adrian !!!
thank you for sharing all of these !!!

Is butt bridge makes your thigh thicker too ?

I already have thick thigh ...
but small butt!!!

want to make my butt bigger like beyonce
but dont want my thighs get thicker anymore...

what should I do ?

September 06, 2014

Adrian Bryant

NO, only works butt

September 08, 2014

Mesha

Hi Adrian,

I would like some suggestions on how to lose weight and get a bigger butt from home. My goal is to lose a total of 50 lbs, I have lost 20 lbs since June 1st and know I am looking to lose 30 lbs more by the end of December. I have no time to spend at the gym or funds to pay for membership. Please help.

September 06, 2014

Name*

Hi Adrian I've been getting sick of doing bridges and hip thrusts so I was wondering if at the gym I just do squats, leg press and other lower body exercises will that give the same results? What I want is more muscular butt and legs, and I plan to increase the weight each time I get stronger and follow the same rules 6-12 reps.

September 05, 2014

Adrian Bryant

yes, you can do that to work all your leg muscles. just make sure you squat the right way

September 08, 2014

Name*

But will it also work my butt the same way hip thrusts or bridges would?

September 08, 2014

Adrian Bryant

no, in DEEP squats the butt is really only majorly involved in the first half of the movement whereas with thrust the butt is doing 100% of the work

September 10, 2014

Name*

There is a butt blaster machine at the gym would that be as good?

September 10, 2014

Adrian Bryant

I wont be able to judge unless i see a picture of it

September 12, 2014

Name*

Sorry for all the questions lol but basically you are saying if I do squats with heavy weights and other leg/butt machines at the gym it's still not possible to get the butt as big as it would get if I kept doing just butt bridges?
I would prefer to not do hip thrusts or bridges anymore that is why I'm asking lol but if it's true I might have to keep doing them as well as squats.

September 25, 2014

Adrian Bryant

oh no, squats will get you the butt of your dreams but the hip thrust and bridges are more effective

September 28, 2014

Name*

So when you say more effective do you mean it will just happen faster?

September 28, 2014

Adrian Bryant

yes, if I had to train a model to get a butt for a movie role I would definitely prescribe thrust or bridges

September 29, 2014

Name*

Ok makes sense now, thanks so much for your replies Adrian!

September 29, 2014

alex

hi, ive been squatting for over 2 years now... at first i used the barbell and then went down to lighter weights to get my technique perfect and build up endurance... now i use the barbell again and i also do lunges and deadlifts sometimes. so ive done the butt bridge twice this week and am going to continue doing this im realy hoping it works im desperate for my glutes to grow... they have grown just not anywhere near as much as i want them too. i used a barbell with 25kg on each side and dropped down to 20kg on each side after a few sets. when the weight is heavier it is hard to do but with the heavier weights i dont feel the burn as much as with a lighter weight, does this matter?

August 31, 2014

Adrian Bryant

how many reps are you doing with the heavy and also... why not do a workout where heavier and ligher weights are used where you do sets of 12 reps with lighter weights and sets of 6-8 with heavier

September 02, 2014

alex

Yeh thats what ive been doing 4 sets of 8 to 10 with the heavy weight then dropping it down for 4 sets doing 12 reps... afterwards i feel too tired to do barbell squats so ive been doing drop sets on the leg press machine...then finishing off with calf raises. feels weird not squatting and lunging. i dont know if this is going to work for me but will stick to it for a few months and see

September 05, 2014

Adrian Bryant

when you do the bridges or thrust and when you get to the tenth rep is it possible for you to do 5-to-10 more if you wanted to? IF so then you need to use heavier weight

September 08, 2014

alex

no it isnt possible think im using heavy enough weights for now my glutes do ache afterwards but yesterday i did sumo squats and sumo deadlifts and today my glutes are hurting bad, i do two leg glute days a week i was thinking squats and deads one day and then squats and glute bridge on the other? or do u think best to stick to just squats and glute bridge see how it goes

September 08, 2014

Adrian Bryant

Squats, bridges and/or thrust are better since they rely on the butt more to complete the lift

September 10, 2014

Kia

Hi Adrian, my butt is not that big (35) but it's really jiggly. Really really jiggly, it looks very nasty like my butt is all fat. I understand my butt will get bigger from these exercises but will it also make my butt more firm?

August 27, 2014

Adrian Bryant

oh yes it will get more firm but more diet + cardo and/or intervals will get rid of jiggle

August 29, 2014

Alana

Hi Adrian!
I weigh 112lb and I'm 5"1 with a body fat % of 20%. I would really like to lose fat on my thighs, they are disproportionate to my upper body and are muscular. I have been doing weighted glute bridges also to build more muscle in my glutes. I have also been eating 1400 calories daily. How can I lose the fat from my thighs? It is noticeable, especially my inner thighs and back of my thighs. I have been working out 5 days per week for 50 minutes doing cross trainer, treadmill, ab workouts and glute workouts. Thanks

August 22, 2014


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