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 1600 Comments
Tracey

Hi Adrian, would it be possible to get a Kim k or j lo but without using weights as I don't have access to them. Going from a flat butt to fat ?

March 28, 2015

Tracey

Also to get abs even if I already have a flat stomach. I'm skinny BTW.

March 28, 2015

Adrian Bryant

you will more than likely need weights but have you seen workout D here for butt without weights

March 28, 2015

Tracey

Yes I've seen workout D. So I can't get a Kim k butt with that, without the use of weights ?

March 29, 2015

Adrian Bryant

yes you can but with that workout it will depends on how steep of a hill you're using

March 29, 2015

Tracey

What do I do if I don't have hills

March 30, 2015

Adrian Bryant

you can try flatter surfaces which which help your butt BUT your results probably will not be as good as steep hills

March 30, 2015

yana

What exercise is good for a bigger butt only. I dont want bigger thighs at all. Just a bubble butt

March 27, 2015

Simone

Hey how much weight should I add each week to gain my butt? Also is it ok to do intervals on the stairmaster for 20 minutes for a smaller waist while building my butt?

March 25, 2015

Adrian Bryant

do intervals after the butt workout but you may want to do upper body intervals like this

March 25, 2015

Ruby

Why don't you mention doing deadlifts? Don't they also work and grow the butt?

March 23, 2015

Adrian Bryant

yes they do but squats, hip thrust and bridges are more effective

March 23, 2015

Rachel

Hi Adrian, I was wondering that if I do butt bridges twice a week w/heavy weights, but also do a little bit of cardio everyday will I not see the same progress since I am losing calories? Thank you.

March 22, 2015

Adrian Bryant

not because of 'losing calories' but only because your body is not strong enough yet to take on butt exercises + cardio. it is best to ease into cario/intervals to guage how much you can or cannot do without jeopardizing your butt building

March 22, 2015

Rachel

Thank you! & once I get the butt that I want will I be able to do cardio without loosing my butt?

March 24, 2015

Adrian Bryant

yes, the cardio won't do much to make you loose your butt once you get the butt you want

March 24, 2015

Miranda

Hi, so my butt got bigger by doing the glute bridges and I am so thankful of that! I know that I am using only my butt during the workout, but not as much as I would like to. I think it is because of the hip abductor that i am doing before of that. So my question is, is it bad if you dont feel your butt hurting that much but you are still not able to get higher weight, or does that not matter? I also got some results because of the hip abductor and dont want to stop doing this exercise, but i also cant do it after my glute bridges bcs i am really tired after that and cant do an other exercise, so what wohl you suggest me to do?
By the way I am really Sorry for my Bad englisch because I am French

March 21, 2015

Adrian Bryant

what sets and reps are you using now?

March 21, 2015

Erika

I've done butt bridges on one leg using 50 pounds last Wednesday and then today, 4 sets and 10 reps on each leg both times and I feel like I already see results,is this in my brain? can you see results after two workouts?

March 20, 2015

Adrian Bryant

of course you can but generally I tell people to expect some change within 2-to-4 weeks and if not then you may want to make changes in your diet and workout but good job!!!

March 20, 2015

Gigi

Hi Adrian...when I first started following your tips it worked so well my butt was nice and plump I took boost along with maca root powder (def worked for me) now that I had my daughter..my waist is wider than usual and my lower belly pouch seems like it won't go away no matter what I do..I want to gain weight which I lost after pregnancy but I still want to get my slim waist back and get my butt to plump up as before...how should I plan my diet...I workout from home should I do an hr rather than just 30 mins?? Do you have any DVD so I can follow while at home...I do follow you on YouTube but I'm not seeing results prominent like last time

March 16, 2015

Adrian Bryant

so are you basically wanting to lose weight and get a better butt at the same time

March 17, 2015

Erika

Hi, so I did 2 sets of hip thrusts today and 2 sets of butt bridges using one leg and two 25 pound plates, after the first two sets I really felt it in my butt but I got so nauseous I had to take a 25 min break after I felt better I decided to try doing the butt bridges on one leg with the 25 pound plates but it was really hard and it hurt the muscles in the back of my thighs and not my butt, so is this nasueous feeling normal and was I perhaps doing the butt bridges wrong?

March 11, 2015

Adrian Bryant

couldn't say if it was normal but it mainly depends on your fitness level and you will tend to feel it also in the back of your thighs or hamstrings some when doing these exercises

March 11, 2015

kady

Hey adrian I want to loose weight and body fat but in the process build a butt then make it bigger and build hips and loose my 42 inch lovehandles goals are 26 inches and my gigantic thighs that are very muscled with fat. I am 5.6 and a half and weigh 189 goal is is to be 140 i have 32% of fat and i am 22 i have three questions.
1. I want to loose weight and fat. Mainly my lovehandles, flabby arms and thick thick thighs how should i go about it?
2. I want to build a butt i have no shelf and i want to build bigger hips. I want to build without making my thighs bigger i want very lean thighs with a big butt and wide hips. How should i go about that?

March 10, 2015

Lillian Reed

Hi Adrian,
By doing these workouts,can i get a really big bum..like so big and full that it's unproportional to the rest of my body.If not then, what's the maximum bum size can i get from this workout routine? Thanks!

March 08, 2015

Adrian Bryant

the skys the limit

March 08, 2015

AB

Hi Adrian Ive been doing your jumping jack workout to lose fat, intermittent fasting, and butt bridges with 45 lb weight. Ive been doing the bridges for 4 wks and the others for about a week and a half. I have lost a few lbs but I dont watch my ccalories everyday. Problem is my butt seems to be getting smaller. Im 5'4 and weigh 149. Do u know why my butt would be getting smaller instead of bigger?

March 03, 2015

AB

Also forgot to mention that I started out with 35 lb weights so I have increased the weight.

March 03, 2015

Adrian Bryant

see this

March 04, 2015

AB

Thank u. Ill try to post before and after pics.

March 05, 2015

virginia khumalo

Very good

February 28, 2015

Maria

Hi Adrian,
I just wanted to know if I could mix weighted hip thrusts & squats & if it would be even more effective? & I know you say to expect results every 2 to 4 weeks, but if I were to do weighted hip thrusts 3 times a week, starting from 60 pounds, adding 5 pounds every week, how long do you think it would take for me to gain an inch? Thank you.

February 25, 2015

Adrian Bryant

doing more will not help you get there faster and may actually slow you down since you are not giving your muscles a chance to rest and grow

see workout A here

February 26, 2015

Aqua

Thank you so much for ur website.

February 18, 2015

mary

I am 46 years old and I'm 5'9" and weigh about 130 lbs. I wear about a size 2 in pants. I started doing your hip thrust workout today and I'm not sure if I am using enough weight. I used only 20 lbs but could only do 2 sets of 10 and one more set of 8 my legs were shaking along with my butt, it seemed like enough for me butt the other people I've been reading talk about much higher weights, is it just an individual weight limit or should I do more. I felt like I wasn't doing enough. Any help would be appreciated, I am already sore.

thanks,
Mary

February 16, 2015

Adrian Bryant

oh no, you're doing just fine and as you may know... strength is relative so 20 pounds may be heavy for you and light for someone else but dont worry because as you get stronger (by using more weight) your butt will get bigger

February 18, 2015

sammy

Hey, Adrian.

Thank you for all of the tips! I am really enjoying the workouts. I am still unhappy with something though. Ho can I widen my hips? I have been doing the exercises as you instructed and don't notice a difference in my hips widening. This will really give me the curvier look since right now it is just a "square" look. Thank you

February 16, 2015

Adrian Bryant

what is your weight and height now?

February 18, 2015

sammy

I am 5'2" and currently at 112 lbs.

February 19, 2015

Adrian Bryant

add this before your workouts to pre-exhaust outer hip area

February 20, 2015

Jenny

In all honesty is it possible for me to go from having a butt like ciara or Fergie to having a butt like buffie the body or j.lo in just 12 weeks just by doing weighted hip thrusts?

February 10, 2015

Adrian Bryant

of course. MORE is not better. QUALITY is what counts but you will also need to get stronger over those 12 weeks b/c as your butt gets str gets bigger

February 10, 2015

Jenny

I did the hip thrusts with two 45 pound plates, I did 3 sets of 10 reps and rested for about 4 mins in between, I didn't feel anything in my butt just my lower back and I'm pretty sure I was pushing through my heels,I felt like I could have done more but I didn't wanna risk hurting my lower back, what am I doing wrong?

February 10, 2015

Alys

How do I target the top of my butt so that it curves out more?

February 08, 2015

Adrian Bryant

what is your current weight and height? you may have to lose fat to get that to happen

February 08, 2015

Chanel

Hi I want a big booty too. My jeans look bad. I can only wear skinny jeans please help me lol 5'4 120 thanks

February 03, 2015

KJ

Hi. So I have a decent booty and I'm in the process of losing weight, but my hips are sort of squareish...are there exercises that would help make them rounder?

February 01, 2015

Adrian Bryant

what is your current weight and height? you may just have to lose fat to improve shape

February 02, 2015

KJ

206 lbs 5'7". Well currently working on that. I'll come back when I reach my goal. :)

February 02, 2015

Beni

I started doing the workout at home using the chair, with no weights, both hip thrust and bridges. Now I've moved onto using weights at the gym: I'm 126 pounds, and I'm using a 60 pound weight to do butt bridges. It feels really heavy, and I only get to do 10 sets of 8 reps each, which feels very hard to do!
However, Im wondering if Im doing it right as I dont feel it in my butt but in my thighs...(i do lift the toes and do pressure with my heels, so I dont know...). I dont want to get bigger thighs...I want to remain on my 126 pounds but with a bigger, rounded butt. Am I doing things correctly? Shall I be feeling it in my butt muscles after every workout? because i dont : (

January 31, 2015

Adrian Bryant

you should "feel" it in your butt during the exercise. are the weights positioned on your upper thighs near your waistline?

February 02, 2015

Beni

I have quite prominent hip bones, so I place the weight bar right below them, on my pelvis. If I was too place them above my hipbones then the wights would be on my stomach, so that doesnt seem right...

February 02, 2015

Adrian Bryant

Okay explain "hard to do" do you mean uncomfortable by the weights putting pressure on your pelvic or hipbone area? if so then use padding to help with that.

If you mean hard as in it was a tough workout I may have to dispute that b/c usually with the women I train personally... 60 pounds is way too light but let me break it down to you like this...

If you aren't ready to end your workout after 4-to-6 sets in some cases then generally it wasnt a tough workout. when you got to 10 reps could you have honestly done about 5-to-10 more reps? how about if you rested for 10-to-20 secs after your 10th rep? If so then you definitely need to increase the poundage

February 02, 2015

Beni

Yeah I meant hard as in: the back of my legs feel like they are disintegrati g! I rest between sets, today for example I did: 2 sets of 8 reps, stop for a minute, then another 2... And like this I did 8 sets total. I did feel like it was easier today to work with the 60 pounds. So yeah, im going to increase it for next time. How much you think i should be aiming for? Im 1,67cm and 126 pounds.

Also: where in the butt i should be feeling it? I will look for that feeling..

February 02, 2015

Adrian Bryant

mainly in the glutes maximus or the back of your butt where the curves will form but aim for a weight that will make you call it quits after 6-12 or maybe even 6-15 reps on a set

also try pausing for 2 seconds between reps and squeeze hard of 1-2 seconds at the top of each rep to really feel it in butt

February 03, 2015

Beni

Thanks a lot, will do! You rule by the way, all of this is much appreciated! : )

February 03, 2015

EBy

Hello , I have bad knees ... What exercises are good to build a butt with bad knees ? Thanks

January 30, 2015

Lacie

Do you have any tips for doing the hip thrust at home...? Right now the gym is not a possibility for me because I don't have the money. Or do I have to wait for my booty when I can afford the booty lol?

January 29, 2015

Adrian Bryant

see this

January 29, 2015

Jai

can i do leg presses then shortly after do hill sprints?
are hip thrusts better than leg presses for bigger glutes?
do you recommend drop sets? if so how often?

January 27, 2015

Adrian Bryant

hip thrust and butt bridges are best.

drop sets are god but I would only do them if you're struggling to make progess with your current workout

January 28, 2015

Jai

can i do hip thrusts, then do hill sprints in the same workout? or the same day?

January 28, 2015

Adrian Bryant

best to do the hill sprints first

January 28, 2015

Rhihannie

Hi, I have a really flat butt , like a table, when I started this I realised I don't eat that much calories a day I take about 800 to 1000 calories. Now I force feed myself and im able to take at least 1200 to1600 but never 2000 and I cant take more than 60grammes of protein no matter how hard I try. I dont do the workouts in A cause they just look dangerous and im too scared to go near it , I recently started going to the gym a month ago so I use the legpress, stair master, and I do barbell squats and lunges as well as donkey kicks, hip adduction and hip abduction in every gym session but im worried im not eating enough and I dont want my bum getting any smaller. I rest for two days after, is this alright ? .I weigh 57kg and im 5'9. And also will it be possible to get a bum like fergie in 4 months for me with how im currently going . Thank you

January 30, 2015

Kandi

Can I Just Do Hip Thrust Without Weights And Get A Kim Kardasian Butt And Wht Do I Eat And How Much Of It? Ty

January 24, 2015

Anna

Hi Adrian,
I'm a really small women 5' 101 pounds I was wondering where I should start to build a bigger. Also how much protein and carbs I should intake for my weight and height. I would like to put on a few pounds as well. If that makes sense. Thank you.

January 24, 2015

Christy

Hi Adrian, I run every other day and it has made me lose my butt. I have started going to the gym what can I do to get my butt back and still be able to do my cardio without my thighs getting bigger.

January 23, 2015

Adrian Bryant

go here

January 23, 2015

Tala

Hi Adrian, I have a couple questions, I started this program called the the truth about cellulite, and what it includes is about 8 workouts to go through that really targets the muscles and where the cellulite is on the skin. My question was if I could still continue doing hip thrust, dumbbell squats, weighted butt bridge for a bigger butt that you provide with also including this cellulite program? The thing is during the 8 workouts some of them include the squat but without weight, and then the butt bridge without weight. Were suppose to do this cellulite remover workout about 3 times a week. What I started doing was just adding weight when we did squats and then did the hip thrust after I was done with the cellilute workout. But the thing is I'm afraid of this being too much on my body and would it slow down my progress from getting a big butt as well? I just wanted to know how I could incorporate the big butt exercises but also including my no cellulite program?

Thank you Adrian I know this was a long question but I'm looking for guidance.

January 23, 2015

Adrian Bryant

You dont have to do the cellulite workout and this one as well. just do either or but doing mine will help eliminate cellultie and make your butt bigger

January 23, 2015

Tierra Adams

Hi Adrian i have a concern, I have been doing excerises like sqwats and it seems lilike I have lost my thighs. I was trying to make my butt bigger and perkier but it seems like I lost my thighs doing that. How do I make my butt bigger and get my thighs back. I also wanted to lose my stomach gut that I have its not a lot but its something I do not want to have either

January 20, 2015

Adrian Bryant

what is your height and weight

January 21, 2015

Nan

Can I just get a bigger butt by doing wide deep
Squats, I started at the gym for the first time
And did three sets of 9 using 100 pounds after 4 days I already notice a change. I've been working out for years now but never focused on building a butt I was a cardio girl never lifted heavy til now.
So what other butt exercises should I do to help
Or is that all I need to do is squats?

Thanks

January 17, 2015

Adrian Bryant

all you need is deep squats and if that is what is working for you then stick with it but of course... hip thrust or butt bridges are better

January 17, 2015

Amber

Hi Adrian! These tips are very useful. I have been doing the workouts to gain the "Kim K" butt. My question is, do you have any tips on how I can get a smaller waist?

Thanks

January 15, 2015

Adrian Bryant

what is your current weight and height?

January 15, 2015

Amber

I am 5'8, 128 lbs.

January 15, 2015

Adrian Bryant

start here

January 16, 2015

Miranda

I already have a decent sized butt, but I was wondering if this will lift my butt a lot more? I want my butt to become bigger and I want it to be lifted to the point where it is almost going up towards my back if that makes sense? And also I was curious if it will round it out more so that I don't have a slight hollow on the sides of my butt due to the fact I don't have particularly large hips, just a bubble butt. Please let me know, I'm excited to start the program.

My butt is like this:

But I want it to be more like this:

January 08, 2015

Adrian Bryant

yes and the plans are here

January 08, 2015

Meridian

Hi Adrian!
Just discovered your website and youtube channel, and I must say THANK YOU!
I have one question though: I work out 3 times a week (1.30h/ session, composed of either 1h Zumba or Step + 30min body workout (no weights or very light wieght, 6lbs).

I am 5"4, 160lbs, 23 yrs old and I have already lost 18lbs ....
I would like to know if it would be effective to perform the Bridges or Hip Thrust with heavy weights twice a week? before or after my sessions?

Or should I change radically my workout plan?

Thank you in advance for your response.

January 04, 2015

Adrian Bryant

you can do that but depending on how intense your current program is will help you determine whether to do them before or after

usually if you're doing something like insanity or one of my workouts you'll want to do your weights first

January 04, 2015

Meridian

Oh thank you so much for your quick response!! I am learning so much from your website and the replies you give to other people... A moroccan fan living in France :)

January 17, 2015

Miranda

Hi Adrian
I am doing the Barbell Glute Bridge for 3 months now and I see some great results.
Will doing the leg press by only using your heels only make your butt bigger, or if not how much bigger would your legs get, bcs I do not want them to get bigger. Is it helpful to put your feets in a 45 degree angle?
And if so, how should I combine it with my Glute Bridges?
Are 4 sets of Glute Bridges really enough? Or should I do more of them, then doing the leg press.
How much time do you have after your workout to take proteins, or what is the best time for example up to 30 minutes?
Would working out my Glutes by doing 4 sets of Glute Bridges with 60 kgs twice a week be enough do get good results?
I am really thankful for your help!

January 02, 2015

Adrian Bryant

no matter how you do leg press it will also work your thighs (legs) and if you don't want them getting any bigger then either dont use it or do not use heavier weights

4-to-8 sets max of glute brige or thrust is all you need 1-2 days per week

there is no magic protein time. just make sure you get enough total protein for the day

January 02, 2015

Miranda

Okay thank you a lot!
What is about your body fat? If you have fat around your butt does it helps you to get the results faster or no body fat around your butt area? Because my friend and I began at the same time and you See a bigger difference and more defined muscles on her, while she has as good as no butt fat.

January 04, 2015

Adrian Bryant

depends on what kind of butt you are trying to get. if you want a more shapely nad defined butt then you want less bodyfat but if you just want a big butt regardless then fat around your butt + using weights will also make it bigger but maybe not as shapely

January 04, 2015

Miranda

Okay so i would like to loose weight and get a bigger butt without growing my legs at the same time. My fitness trainer told me to warm up 10 minutes then do my glute bridges and after that jog for 30 minutes to loose fat. But wont the cardio afterwards affect my butt building process, or wont jogging ore even running something like Intervall make my leg muscles bigger? How do some people such as jen selter get a bigger butt without growing their legs by doing squats lunges deadlifts etc. while they have no leg muscles or just a tiny bit

January 10, 2015

Adrian Bryant

the cardio affecting your butt buidling is all dependent on your fitness and how strong your butt is now so at first... I would gradually add or take away cardio workouts until you know exactly how much your body can take while still allowing your butt to get bigger and as you get in more shape you'll see you can do more cardio without affecting your butt building process

January 10, 2015

lynn

hello,

I was trying to lose fat, and build glute muscles at the same time, but it didn't work out as planned. I lost all the fat That I needed as far as my stomach but I lost my glutes at the same time, it has gotten so flat. I am very pissed all that hard work for nothing. I eat 3 protein meals a day along with shakes. also I add fruits, p nuts and pb/jelly sandwiches.

I don't understand why I lost my butt, but my legs are toned. I do glutes twice a week 25 minutes each day lunges, squats, jumping squats, jumping jacks, wall sits of 3 sets. please tell me what I,m doing wrong. I just want my butt lifted with a little fat. I'm leaning towards a more lean toned body not into lifting heavy weights.

How did beyonce get her glutes to sit so high when rest of her body is lean? I need a beyonce workout.

Thanks sorry for the long message, I just need help

December 22, 2014


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