Top 18 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

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



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1-100 of 1379 Comments
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

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

Adrian Bryant

areyou saying your gym only has a leg press?

July 21, 2014

Gifty

I have very limited time and the weight room is almost always busy during the times I go to the gym. It is the leg press that is always available. That is why I said so. Thanks for your prompt response.

July 21, 2014

Zoya

Hey! First of all, great post! Thank you so much! I want my butt to become big, it's shrunken because of too much cardio and diet I did in the past year. It has been a week since I started with the glut bridges but till now I've used only 20 kgs I.e. around 42 pounds I guess. I can do more than 12 reps though, I know I'm doing way too less. I am a fit person otherwise but how much minimum weight do you think I should use?

July 21, 2014

Adrian Bryant

you need to increase the weight to a point where you can ONLY do 6-12 reps in a set

July 21, 2014

exy

Hello,

I have a set of 10lb and 15lb dumbbells, I already have a butt its just saggy needs a lift. I want it more rounder and higher.

Could you tell me the best exercise I could do to achieve that?

Thank You!

July 21, 2014

Adrian Bryant

any of the exercises on this page will do that for you if all you want is a lift but see this

July 21, 2014

Name*

hey Adrian
I'm 23 years old and recently I went from weighing 272lbs to 256 but I think that is mostly water and fat loss I've noticed that my butt got smaller and my stomach gotten a little smaller as well. I Don't want to lose my butt and I would Love to keep my curves. What workout can I do to lose my weight and at the same time have a more rounder butt and have curves as well?

July 20, 2014

Adrian Bryant

this one but please see this

July 20, 2014

adera

Hi,
Can I do light version of exercise for my butt during pregnancy? If not how I lift my butt without making it smaller? I feel my butt cheeks is sagging more everyday :-)

Thanx,

July 19, 2014

Adrian Bryant

you'll have to consult your doctor on that issue. I don't want to give any advice (good or bad) that may harm your unborn baby

July 20, 2014

christel

So, this morning I worked out to get my butt back because inconsistency made it shrink. Glute bridging helped my butt alot before but now my thighs are getting bulky. And I do the pre exhaust workout and stretxh afterwards and then start to do the exercise, but for some reason I dont feel it at my butt at all I thought it qas stretching because I usually dont stretch. However I felt it in my thighs and anytime I dont do it correctly I drastically lose .5" the next day. How do I stop my thighs from taking over, and get my butt to stick back out.

July 19, 2014

christel

Since I did 180lbs, should I do lower weights like so my butt can get more of the workout?

July 19, 2014

Adrian Bryant

the lowering of the weights can help IF YOU are using so much weight that it causesd your form to be bad making your thighs have to help to finish the lift.

anothe option you can switch from bridges to thrust esp. if you've been doing the bridges for 6+ weeks. Bridges are great but they are really just a parital hip thrust

July 20, 2014

christel

When you hip thrust are you supposed to feel it in your quads?

July 21, 2014

Adrian Bryant

maybe a little but not to the point where your thighs become fatigued

July 21, 2014

christel

So what do you do if yu feel it in yur quads mostly. Should I try changing my form til I get it right?

July 24, 2014

christel

And also when I shift from bridging to hip thrust, I still use heavier weights than than the last time I glute bridge right?

July 24, 2014

Adrian Bryant

go thru the checklist...

-squeeze butt initially
-push thru heels
-squeeze and hold at top 1+ seconds
-Try pre-exhausting with donkey kicks or hyperext.

you should definitely not be getting overly fatigued in your quads doing this exercise. Are bridges or thrust the first exercise in your workout?

when making the change from bridge from thrust you may not be able to use same weights since you using more range of motion with thrust so start with a lighter weight but still a weight that keeps you in 6-12 rep range

July 24, 2014

Irene

Hi Adrian, first of all thank you for your detailed & effective efficient workouts. So Ive been doing squats and weighted hip thrust. But I noticed that I only gaining muscles in my front thigh (quads) from doing squats. How will I have a bigger thigh? I like to have muscles at the back of my thigh too. My current gym doesnt have leg curl machines. Thank you so much!!

July 17, 2014

Adrian Bryant

are you going ass-to-the-grass on squats meaning you squat all the way down?

July 19, 2014

Irene

Hi Adrian,

I go deep as much as I could.

July 19, 2014

Adrian Bryant

does that mean you go past paralell? is your butt almost touching your heels at the bottom? if not then you need to switch to bridges or thrust for a better butt workout

July 20, 2014

Irene

Adrian,
I go past parallel but no, its not almost touching my heels. I tried it earlier today though. So if i do the ass-to the-grass my inner & back thighs will get bigger? Is there any exercise you could suggest that target only the back muscles & inner thigh muscles? I do weighted hip thrust aling with squats & i must say my butt is really way way rounder & lifted. So thanks so much!!

July 22, 2014

Adrian Bryant

your "back thighs" are getting worked even at paralell. see this for inner thigh

do you have any before and after butt pics? if so send them to nowlossATgmailDOTcom - i would love to post them to help motivate others

July 22, 2014

Irene

Adrian,

Oh unfortunately I didnt take a "before" pic because I never really thought that I would get hooked into it not until i see results which is awesome. Only my jeans are the proofs lol. No old previous jeans from 3 months ago will fit me now. Good thing its summer i nust wear skirts & dresses for now. But if i could get an older photos showing my butt i will send one. :) im working on my upper body more seriously now lol so i hope in a few more weeks i can share the results :) thanks again!

July 23, 2014

Dalal

Hi Adrian,

I'm doing the hip thruster and I start seeing some improvement, but I have few questions,
- Can I do other leg/butt toning exercises without weights during the week, to help speed the process of lifting my butt?
- Does doing cardio "walking uphill on treadmill at %15 for 30min" everyday will interfere with the bigger butt exercise?

Thanks

July 15, 2014

Adrian Bryant

1. I would only gradually add more exercises as your butt gets bigger and stronger but no... you really don't have to add more and more does not mean faster

2. no but it won't neccessarily speed things up either

July 15, 2014

Dalal

Thanks Adrian, u r the best :)

July 19, 2014

Bre

if you happen to go over your calorie limit , maybe by 100-500 calories,what exercise do you do to take off those extra calories and how long would you do that exercise for?

July 14, 2014

Adrian Bryant

do you plan on making it a habit to go over 100-to-500 calories. if once in a while then dont worry about it. if only 100 cals then also dont freak out but up to 500 or more then you do want to look into a 30+ HIIT workout

July 15, 2014

carol

You're amazing thanks!! I'm so happy with the results!

July 12, 2014

Emmery

Hi I'm 17 years old and I would like to lose weight and get a bigger butt I've seen all ur videos but I'm knew to the whole weight loss thing you have different diets for different things idk which one to use also I want a butt like kim K but what if I can't don't butt bridges with heavy weights cuz they're too heavy and cuz I have back issues
Also do I need to intake a lot of protein? If I take whey protein do I subliment one Shake as a meal or what? And if I don't work out and I take the whey protein will I gain weight? Also what cardio can I do cuz u say it's not good to do too much cardio?

July 09, 2014

Adrian Bryant

1. if you want to lose weight and get a bigger butt then go here

2. as you lose weight it may seem like your butt is getting smaller but before you freak out read this

3. "heavy" is relative or different for everybody. heavy means a weight you can do ONLY 6-to-12 times

4. you need to make 25-to-50% of your diet protein and it does not matter if that protien comes from shakes, food or protein bars

5. see this about gaining weight on protein

6. see #1 again about cardio

July 09, 2014

Pauline

I have been doing a 30 day squat challenge. I noticed results after about the first week and a half (my bum was getting bigger which was my goal). I'm now on day 21 & I think my legs and bottom look a bit smaller? Is this in my mind? Or is that what happens. Do u know if this works?

July 08, 2014

Adrian Bryant

it works but THIS is what you may be going thru which isnt a bad thing

July 09, 2014

Kay

I've been doing this workout for about 3 weeks. I've lost 10 pounds, but am starting to notice my ass is getting smaller. What am I doing wrong? Also, when I do hip thrusts, I feel it in my as well. Is that normal?

July 07, 2014

Adrian Bryant

please read this and feel it in WHAT?

July 07, 2014

Kay

Abs I meant

July 11, 2014

Adrian Bryant

Actually every exercise you do requires your abs for support but you shouldn't feel it in your abs to a point where it feels like a full on ab exercise and with that said...

after you done this exercise for some time the major feeling in your abs should go away

July 13, 2014

Name*

Hey Adrian, I started seeing a trainer while also doing the butt bridges so I just have a few questions. He gave me some cardio to do and squats with weights and some other exercises. There is also a meal plan he gave that has 100 grams of protein, 99 grams of carbs, and 52 grams of fat and is 1251 calories a day. I'm 5'3 and he measured my body fat and said I was at 26%. He said the fit level for my size would be 21-24% so the diet is supposed to lower it to that. My concern is will I still be able to get my legs and butt bigger lifting heavy weights even at that percent? Because I already look skinny. Thanks and sorry for the long message.

July 04, 2014

Adrian Bryant

the main thing is to get stronger with your butt workouts and it will get bigger. also the main thing is to just track and adjust your diet accordinly to the results you get. Don't take any diet recommedations from ME, your trainer or anyone else and put it in stone.

July 05, 2014

Jess

Ok but do you think the reason my butt doesn't get that much bigger every 2-4 weeks is because of cardio and walking a lot? I've been doing butt bridges for like 5 months but I just started getting into fitness and doing more workouts. It got a little bigger I think but not much. I'm also doing squats, deadlifts and hip thrusts to switch it up and try to workout my whole body. Will I still be able to make legs and butt bigger doing all that if I keep it at 6-12 reps? I do it like once or twice a week and also can I do all those workouts on the same day?

July 06, 2014

Adrian Bryant

explain more in depth what your cardio is? generally it shouldn't matter unless you are a beginner who is out of shape but yes... doing a massive amount of other leg/cardio activities could hinder your progress but again...

it generally isnt a problem if you are in shape or used to doing cardio.

if you really want to do cardio and are concerned about getting glutes at the same time without hindering your progress then look into upper body cardio like the ones here

July 07, 2014

Name*

I'll just tell you the whole workout he gave me T Push ups, burpees, wall sit, romanian deadlift, shoulder press, speed rows, high plank, squat, bicep curls, and high knees and I do it once or twice a week. Each workout is 45 seconds one right after the other and its 4 sets after 2 minute rest. So not much cardio but if I do those is it ok to do hip thrusts or butt bridges on the same day? I just want to make sure its not too much doing deadlifts, squats, and hip thrusts in one day.

July 08, 2014

Adrian Bryant

#1. since bigger butt is your goal then you don't need to do all those extra exercises you mentioned BUT...

#2. if you're doing those exercises in a way to burn fat (where you do lots of reps with light or no weights) then that's fine and that will not hinder your butt building process.

#3. hindering comes from crazy things like running 5-to-10 miles a day or doing 90 minute eliptical workouts everydyay

July 08, 2014

Jess

So if I do squats, hip thrusts, deadlifts, leg press machine and leg extension machines will that hurt my progress or help it? I do it all at once when I go to the gym which is a couple times a week.

July 30, 2014

Adrian Bryant

squats and hip thrust should be your priority and the other you can do as extra and no... it wont hurt your progress as long as you don't go crazy overboard on thsoe exercises

July 30, 2014

jess

Ok thanks

July 31, 2014

Name*

Ok one more question you say to take a 2 day break if you do the workouts 2 times a week but is it ok to take a break only one day then do the same workouts?

August 01, 2014

Adrian Bryant

you can but remember you want to rest long enough so you can workout at AT least the same intensity as the last workout or little bit more

August 02, 2014

christel

Is it really that easy for you to lose size, because since im training for a job, I have to work long hours , so I cant eat as often as I like, and I noticed that I lost an inch of my butt within a couple of days. Im back to a 35 inch now. How can yu eat amount of calories or protein if you are always working, should I just give up on the exercise? Because I never knew my butt would go back down so fast.

July 03, 2014

Adrian Bryant

went down to a 35 from what? supplements or meal replacements are good for people with busy schedules who have a tough time gettign all the protein and calories they need

July 03, 2014

christel

When I was finally doing the exercise correctly, I started to notice my hips and butt poke out, and it was close to a 37 in. But now it went back to 35 inch. And by supplement, what do you mean?

July 04, 2014

Adrian Bryant

1. are you able to get in at least 1 workout a week dedicated to just butt or what about 4-to-6 sets a week?

2. supplements I mean things like meal replacement shakes that give you all the calories and protein you need. this can be protein bars, protein shakes and/or MRPs. see #3 here

July 05, 2014

Lynn

I have one more concern if I just do the deep squats just 1 quality exercise can my but get bigger? Or do I need to do 2 butt exercises is squats and leg press good or can I achieve a bigger butt without the leg press? I also walk on a inclined treadmill twice a week.

July 02, 2014

Adrian Bryant

yes, you can get a bigger butt with just ass-to-the-grass deep squats

July 03, 2014

Tiara

When doing exercise A my lower back started to hurt a little is that normal?

July 01, 2014

Adrian Bryant

IS THIS your first time doing this and which exercise?

July 01, 2014

Tiara

Yes my first time and the bridges with two 12 pound dumbells

July 01, 2014

Tiara

Sorry not bridges the hip thrust.

July 01, 2014

Adrian Bryant

maybe some slight discomfort in your lower back if first time but do some hip flexor & LB stretches before, during and after (on non-workout) days to help with this

July 03, 2014

Tiara

Also the back of my thighs are soar is that normal

July 03, 2014


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