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 1441 Comments
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

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

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

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

Sarah

Hi Adrian,

I was a gymnast so I have a big butt and muscular thighs already, but I'm always working to make my butt even rounder, especially towards the hips (my butt is heaviest on the bottom and middle, deep crease where it meets my thighs), but my hips are not very curvy (I'm 5'0, 111 lbs, waist 25in, hips 36.5in with most of that being butt volume). I'm really working to have a fuller effect in the butt-meets-hip area, as well as to continue to improve overall roundness. Anyway, I struggle with doing heavy-weight hip thrusts and butt bridges with a high enough amount of weight that targets and challenges my glutes because I simply cannot lift heavy enough weights to put them on the bar... Do you have any suggestions for how to get around this? My upper body is strong... but it's not even comparable to the strength of my lower body. I've been stuck doing weights on machines and free weight deadlifts, squats, etc., but I'm not really seeing improvement inch-wise despite increasing weight and reps and/or new/modified exercise for each legs day (which is 1-2x per week), always protein post-workout.. I am also sore following every workout for 2-3 days, especially in the hamstrings, so I feel like I'm making progress just not really seeing it inch-wise). I've also tried the hip thrusts with my back against a bench but my body length is so short that it's more like my head and neck are pressed against the bench instead of my shoulders. This makes me nervous because I feel pressure on my vertebrae doing the exercise since my shoulders do not reach the bench for stability. Do you have any suggestions for a modification in body positioning for this exercise so that I can perform it safely?

Thank you!

August 20, 2014

Adrian Bryant

have you tried doing hip thrust or butt bridges with one leg a dumbbell? You may be able to use a smith machine but I dont think it will follow the natural arch of the movement.

For the squats are you doing them like this?

August 21, 2014

JayLene

Hi Adrian

I've been following your page for years now! You're awesome! So anyways I'm 150lbs, 5'2 24 year old female and I wanna lose 30 lbs, have a big butt, and smaller thighs in 10 weeks for my sister's wedding. But everytime I diet, my butt also gets smaller. My body just looks incredibly unproportional where my butt cheeks kinda sinks in and my thighs pop out cause they're so fat. What do I do?

August 14, 2014

Adrian Bryant

go here to do that but also see this to understand what're really losing when loisng weight

August 14, 2014

hdhd

Is the hip abductor a good machine to grow hips muscles only?

August 14, 2014

Adrian Bryant

yes it is but for better results do the wide deep squat afterwards

August 14, 2014

hdhd

So, do the hip abductor machine like pre exhaust or an actual workout? Since yu said do squats after

August 17, 2014

Adrian Bryant

Either. just do squats last and if that proves to be too hard/intense at first then switch the order until you're able to do it with abductor first

August 17, 2014

Brittany

I just started workout A yesterday. I did butt bridges with 60lbs. I did 4 sets of 10, twice. I thought I really pushed myself to the limit, But today I'm not feeling any soreness. I'm sure it's because I need to use heavier weights. My question is, since I don't feel I got an ideal workout yesterday can I try again today? Or should I rest two days still? Any advice is so greatly appreciated.

August 05, 2014

Adrian Bryant

I would still take 2 days off. just make sure you are tracking your workouts and also when you did the 10 reps did you feel like you could possibly do 15+ reps? if so then you defintiely need heavier weights

August 06, 2014

Brittany

Ok. Thank you.

August 06, 2014

Willy Jay

I'm 16, 5'7 and weigh 276. It's only getting worse and I don't know what to do. I'm bad in the diet department but exercise is no issue. At the same time I'm trying to get a more toned, bigger butt. What should I do?

August 05, 2014

Adrian Bryant

go here to lose weight and get a butt

August 05, 2014

Tamika

Hi!

So i been following steps 1,2 & 15 for about 3 months...im loosing the weight which is good. However, my butt is getting smaller and I have lost my hips. Im challenging my last work out but increasing weights/set/reps but its like my but is fading aways...help!

August 01, 2014

Tamika

I meant i been folloiwng 1,2 & 5

August 01, 2014

Adrian Bryant

how much did you weigh before you started? and see this

nothing bad is happening you're just losing the fat around your hips while building up curvier firmer butt and hips

August 02, 2014

christel

Do yu pre exhaust before every different workout. Fot example if I do wide stance squats and hip thrust, do I pre exhaust before the squats and hip thrust? Or doing it once is fine

July 31, 2014

Adrian Bryant

you could do ONCE only before entire workout or...

do oNCE before each exercise or

Once before every set (but mabye -15 reps)

August 02, 2014

bridget

hi adrian i was wondering if i only lifted weights, did the butt workouts and deduct 500 calories from my meals daily do i really need to do cardio to lose weight? can i just do those things to be get the body that i want i am currently 230 and 5'8" i want to be 190lbs and would like to see results by next year. i want to lose the 40lbs slow to prevent sagging skin an i also want to be thick not skinny... sorry so long adrian i just really need your help!!!!! thanks in advance!!!!

July 28, 2014

Adrian Bryant

go here and do #1,2 & 5 instead

July 29, 2014

Adriana

Hey Adrian, I have a question, I don't have butt at all. Do you think I can have a biggest butt? At list a medium size?

July 27, 2014

Adrian Bryant

yeah but it doesnt matter what I think. only if you believe then you can achieve

July 29, 2014

Kaydeesha

Hi Adrian,
I am following the butt workout on your dvd, (the hip thrust one using a chair). How many time a day should I do this? and should I stick to 2 times a week also?
Currently I do it twice a day, twice a week. Using 7lbs weights. (I will be moving up to 10lbs next week). What should I change in my routine?
Thanks in advance and for the free dvd! x

July 25, 2014

Adrian Bryant

see this

July 27, 2014

*

i got the size of the legs i want, but i still can't get hips, is there anyway to get hips, i tried glutebridges, although it changed my butt size , i don't see significant changes in my hips. is there a way to gain hips without gaining more thighs ?

July 24, 2014

Adrian Bryant

have you seen this?

the issue with your hips could be a body comp issue. what is your weight, height and BF % - it may be that you need to lose some fat to bring out your curves

July 24, 2014

*

my body fat % is around 21%-23%
height : 5'2
weight : 117
i dont really deposit fat around my hips, i have small hips and broad shoulders , and its always my goal to obtain wider hips.
squats helped build up my legs.

July 24, 2014

Adrian Bryant

For the squats you are going down deep - correct? and by deep I mean ass-to-grass (basically with your butt almost touching your achillies tendon) with your heels still planted on the floor.

also dont forget to heavily pre-exhaust your hips doing this and/or do that in between sets

July 27, 2014

Khaoula

Hello Adrian.

Thanks for this amazing butt workout. I can't wait to try it.

I have a question concerning the "Only 1-to-2 Days Per Week" part . I go to the gym 3 times a week and my lower body workout routine goes as follows:

On Mondays and Fridays, I do butt workouts (barbell squats and dumbell kickbacks) and calf workouts).

On Wednesdays, I do leg workouts ( leg press, leg extentions, and lying leg curls)

Question is: will my leg workouts slow the building proccess of my butt, taking into acount that these leg workout machines can also activate the glute muscles?

Thanks in advance.

July 23, 2014

Adrian Bryant

the wed. workout will have no effect on your butt building process

July 24, 2014

Khaoula

Thanks a lot.

I still have one small problem. my hips and legs' size do really fit my body but I have like skinny claves and I've been doing calf workout for like 5 months but couldn't see any results. So I told myself there must be something wrong with my workout.

Should I apply this butt workout to my calves, I mean in terms of weight lifting, the num of sets and reps like when using the seated calf machine?

July 24, 2014

Name*

Hello, I currently measure 36 - 30 - 39 and would love to increase my butt by about 4 inches. I have access to only the leg press. can i achieve this if i follow the other instructions here?? thanks!

July 21, 2014


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