1. Just Do Butt Bridges or Hip Thrust
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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…
If you use lighter weights where you can do more than 15 reps per set
on any butt exercise you'll probably only get a butt that's a
little bit bigger & rounder like
Fergie, Kate Hudson
Kate Hudson or like this
this butt here that you may be satisfied with but…
To get a bigger butt like Kim Kardashian
Kim Kardashian, CoCo
Jennifer Lopez, Vida Guerra
Vida Guerra , Andressa Soares
Andressa Soares, Beyonce
Beyonce or like this…
this butt here
You're going to have to use heavier weights that limit you to 5-to-15 reps per set because your butt gets bigger as it gets stronger and your butt can't get as strong using lighter weights for high reps.
3. Stop The Insanity!
Insanity: doing the same thing over and over again and expecting different results. Albert Einstein
If you keep using the same amount of weights, reps & sets each workout you do then your butt won't get any stronger meaning it won't get that much bigger so To make your butt bigger & stronger each time you workout…
For example… If you did 4 sets of 8 reps using 100 pounds with the hip thrust then the next time you workout…
4. More Bigger Butt Exercises
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To get a bigger butt doing squats you need to Do ATG or Ass-to-The-Grass Squats where you squat down past parallel or squat to a point where your butt is below your knees at the bottom of the squat where your butt nearly touches the floor.
5. Sprint like you stole something
30-to-100 yard hill sprints at top speed as if a dog where chasing you is one of the best ways to get sexier legs and the steeper the hill is = the better butt workout you'll get - Hill sprint workout for a bigger butt
6. Get Your Ass Kicked!
See tip #1 again but in each butt workout you do you only need to do 1 exercise for 3-to-6 sets using heavier weights that only allow you to get 5-to-15 reps per set and at the most…
You could do 2 exercises (for 3-to-6 sets each) by doing the hip thrust or butt bridge while adding one of these exercises but MORE IS NOT BETTER!
Focus on trying to get a quality workout where JUST One Butt exercise literally kicks your ass!
If you feel you can still do 20, 50 or 100+ reps of donkey kicks or go thru the entire Brazilian butt lift routine after doing 3-to-6 sets of Weighted Hip Thrust, Weighted Butt Bridge or 1 of these exercises then…
7. Only 1-to-2 Days Per Week
When you're using heavier weight where you can only get 5-to-15 reps per set then doing a butt workout 1-to-2 days per week is more than enough to get you the bigger butt you want.
Working out more than that will actually slow down the butt building process because you're not giving your glutes (your butt muscles) enough time to rest, recover and grow. How often can I workout the same muscle?
8. Feed Your Butt
You need enough protein to build your butt back up into a bigger & stronger one after doing a butt workout
When you do pause reps you pause for at least 2 seconds before you do the working part of the exercise where you actually move the weight - for example…
Pause reps help you build a bigger butt faster is because they force you to use 100% of your butt muscles without you using any momentum that takes away from your butt building workout.
Pause rep tip: The longer you pause = the heavier the weight will feel or be so if you're unable to use heavier weights… Pause reps will help you build a bigger butt with lighter weights.
10. Use Your Heels
When doing a butt exercise it is very important that you push from your heels (and not your toes) to "feel it more' in your butt so Curl your toes up or elevate your toes on a very thin book/platform to help you focus more on pushing thru your heels.
12. Drop sets
Drop sets help you get a bigger butt faster by making you do more reps even after you've reached a point where you're not able to do another rep.
In a drop set…
13. Stretch It Out
Get a better butt workout when you increase your range of motion by stretching your calves, thighs, lower back, hamstrings and especially your hip flexors before and/or during your workouts for a bigger butt
Doing any butt exercises
like hip thrust,
butt bridges, donkey kicks,
hyperextensions with light weights & high reps will not make your
butt that much bigger unless you want a butt like Ciara
Fergie, or Kate Hudson
Your butt muscles/glutes can't get that strong with light weights and the stronger your glutes are = the bigger your butt will be.
You'll easily get a bigger & stronger butt like Kim Kardashian
Kim Kardashian, J-Lo
Jennifer Lopez, Beyonce
Beyonce or like this butt here
this butt her using heavier weights for sets of 5-to-15 reps doing Hip Thrust, Butt Bridges and/or the other butt exercises here
15. Burn out your butt
Watch how to use reverse hyperextensions to pre-exhaust your butt…
16. Maca Doesn't Work
17. It Won't Take Long