To Make Your Butt Bigger Every 2-to-4 Weeks…

workouts to get a bigger butt

Do Workout A, B, C or D & This Diet

Butt Workout A

Click on photos to see how to do exercise

Before you start butt workout A…

Butt Workout B

GROUP A

Click on photos to see how to do exercise

GROUP B

Click on photos to see how to do exercise

Before you start butt workout B…

Butt Workout C

In Weeks 1, 3 & 5…

To get a bigger butt each time you do hill sprints…

In Weeks 2, 4 & 6…

GROUP A

Click on photos to see how to do exercise

GROUP B

Click on photos to see how to do exercise

Before you start butt workout C…

Butt Workout D

Hip Thrust Workout

Butt Bridge Workout

Before you start butt workout D…

4-step diet plan for a bigger butt

4 step diet for a bigger butt

1. Eat 1200-to-2000 calories per day

You'll lose or maintain your weight while getting a bigger butt on a 1200-to-2000 calorie diet but…

2. Eat 100-to-250 grams of protein each day

To get all the protein you need to repair & rebuild your glutes (your butt muscles) into bigger and stronger ones after you've broken them down doing Workout A, B, C or D…

With 100-to-250 grams of protein per day…

3. Drink at least 1 liter of water per day

4. Keep a food journal

Use a food journal so you can adjust the amount of calories & protein you're eating if you're not satisfied with the results you're getting but Go over these frequently asked questions before making any adjustments.

Use any 1 of these free food journals…

Has this Plan actually worked for anyone?

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

"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

Frequently Asked Questions

When can I expect my butt to get bigger?

Expect your butt to get bigger about every 2-to-4 weeks but after 2-to-4, 4-to-8 or maybe even 8-to-12 weeks…

You're going to notice it's going to take you longer than usual to continually increase your butt size (but you'll probably be more than satisfied with your new butt after 4-to-8 weeks) and the reason why it may take longer is because over time…

As your butt gets bigger and stronger it's going to get tougher & tougher to continually break down your already stronger butt muscles so that means…

  • It's going to take more workouts where you're getting stronger each workout by use heavier weights, more reps and/or more sets in order to break down your butt muscles and start the rebuilding process again &…
  • It also means you may have to give your already bigger & stronger butt much more time to rest to recover, rebuild & grow in between workouts meaning you may have to workout less than 1-to-2 days per week so once you start working out and eating right…

You'll quickly get a butt like Ciara
Ciara
, Fergie
Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
& after 2-to-8 weeks…

If your goal is a much 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 her
then expect it to take at least 4-to-12 weeks to get a butt that big.

Can I really get a 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 her

Yes but you have to do workout A, B or C in order to do so because as your butt gets stronger your butt will get bigger &…

There is no limit to how big your butt can get as long as you keep a workout journal, track your progress and keep getting stronger with each workout or each set you do by trying to use heavier weights, more reps and/or sets.

Read this to get a better idea of how your butt muscles get bigger or just simply watch the short video below…

Can I read more success stories?

NowLoss.com gave her a Bigger & Sexier Butt!

Dear mr. bryant

I used to have a little flat butt, and now it's much bigger and rounder, after about six weeks of doing some of the butt-building exercises on this site. I even got a bigger butt than my boyfriend, who is african american and used to have a much bigger and nicer butt than me.

Great site, the only page I found that shows you how to get a hot body without charging anything, and without making you buy pills or lotions. This works!

UsedToBeFlatNowImNot | 06.04.09 - 1:45 pm

Another Sexy Butt developed by NowLoss.com

Hi Adian, I just want to leave a comment. I just really want to thank you for your time and effort you put into this website. I always wanted a bigger butt and thought having a flat butt was just in my genetics. Im not saying I have a ghetto booty, but it has gotten bigger through the workouts.

I was also always self conscience about my flat butt. Now I have a better self esteem. Thanks So Much!! The world need more selfless people like you!!

sylver | 04.16.09 - 3:44 pm

"I got the butt I wanted"

Hi Adrian.your site is amazing. I get the butt that i wanted by doing the Jlo work plan (which is now workout C)

Ifigeneia | 03.15.09 - 1:09 pm

My butt is a lot bigger!

I've been doing this exercise for a few months now and my butt is a lot bigger! Thank you! ^_^

GratuitousSacrifice a YouTube user

Why isn't my butt getting bigger?
  • Are you performing the exercises properly? Watch the included videos again to be sure.
  • Are you keeping a training log? If so, then are you getting stronger each workout by trying to increase the weight, reps and/or sets?
  • Are you using heavy enough weights?
  • Are you getting enough rest? Only workout 1-to-2 days per week for workouts A, B or C & 2-to-4 days per week for workout D
  • Are you doing TOO much cardio? Cut back or do no cardio at all to give your butt muscles more time to rest or switch to upper body cardio like the Arm Bike or battle rope workouts that don't involve your butt muscles as much.
  • Are you getting enough protein? Or are you eating too much or over 250 grams of protein?
  • Are you eating 1500-to-2000 calories (with 25-to-50% of that protein) instead of only 1200-to-1500 calories?
  • Have you tried using fast muscle building techniques? See fast muscle building tricks or tips 10-thru-13 here
  • Are you being patient? It takes 2-to-4 weeks to see results and at least 4-to-12 weeks to get a bigger butt like Kim Kardashian
    Kim Kardashian
    , CoCo
    CoCo
    , Vida Guerra
    Vida Guerra

    Beyonce
    or like this butt here
    this butt here
How big can my butt get without using weights with workout D?

You'll certainly get a slightly bigger, more rounder & sexier butt like Ciara
Ciara
, Fergie
Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
which you may be happy with but if you want a much 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
then…

You might be able to get a much bigger butt like that with Workout D but that's probably only going to happen if you're able to sprint up steep hills so eventually…

You may need to use workouts A, B or C where you can use weights to get a to get a much bigger butt.

What if I don't have weights?

Do Workout D or be creative enough to make your own weights or resistance and here's some ideas…

  • You can wear a weight vest or book bag filled with stuff for added resistance on squats, lunges and hill sprints.
  • You can place heavy objects, another person, baby or child on your lap while doing hip thrust or butt bridges.
How much weight should I use / start with?

Use a weight that's heavy enough to only allow YOU to do 5-to-12 reps in almost perfect form each set so…

  • If you ever end up doing more than 12-to-15 reps on a set then that don't even count that as a set because the weight you used was TOO Light to give you any results &…
  • You'll know if the weight is TOO HEAVY if you can't do at least 5 reps or if you're using bad form on almost all the reps (see tips 10 & 11 here) so…

Don't automatically use 5, 10 or 15 pounds because generally you'll easily be able to do way more than 12-to-15 reps per set with that amount of weight but if 5, 10 or 15 pounds keeps you in the 5-to-12 reps range then start with that but be honest…

Don't cheat yourself and just stop at 12 reps knowing you can more because it's important you NOT count the sets where you go over 12-to-15 reps so you can find the perfect weight for making your butt bigger.

Why can't I workout more than 1-to-2 days per week?

Because you need to rest your butt muscles in order to give the protein you eat daily the time it needs to repair & rebuild your butt muscles into bigger and stronger ones &…

If you workout more than 1-to-2 days per week then you will not be giving your butt enough time to rest, recover and grow so basically… Working out more leads to slower or NO results at all!

Can't I just do more than 12 reps instead of increasing the weight?

No because generally the almost perfect rep range for butt (muscle) growth is the 5-to-12 range &…

Doing over 12-to-15 reps does very little to cause muscle growth because the resistance or weight is too light to do any muscle damage so…

Once you've reached a point where you are doing 12 reps on most of your sets then it's definitely time to start using heavier weights & less than 12 reps.

Are there any fast butt building tricks I can try?

Use any ONE of these fast muscle building techniques here to allow you to use heavier weights and/or do more than 12 reps - for example…

You should only try these techniques after you've been doing any one of these butt workouts for at least 2-to-4 weeks or if you've hit a butt building plateau.

I'm not 'Feeling it' in my butt when I workout?
  • Make sure you're doing the exercise correctly.
  • Make sure you are pushing thru your heels.
  • Make sure to squeeze your butt at the end of each rep for hip thrust or butt bridges.
  • Make sure you're using heavy enough weights?
  • Make sure you're going down DEEP when doing squats or lunges.
  • Please note that for squats and lunges your thighs, butt & hamstrings will all get worked out.
  • Do these stretches (especially the hip flexor stretch) before & during your workouts to increase your range of motion.
  • Try pre-exhausting your butt muscles with high rep low weight exercises like donkey kicks or Workout D before you workout.
How come I'm not sore?

Having soreness is a pretty good indication you had a good workout but having no soreness is also a good indicator of how strong you are so…

Your first 1-to-3 workouts you may always have that soreness days after you workout but as you your butt gets bigger & stronger you won't get as sore or not sore at all so don't panic if you're not sore after every workout but usually…

  • You should feel some soreness within your first 4 workouts and if not…
  • Then maybe you need to make your workouts more intense by using the right amount of weight, doing more reps (no more than 12) and/or sets (up to 10) & if you were getting sore but not anymore…
  • Then don't worry about it if you're still getting results but if not… Check your workout journal, use more weight, reps and/or sets or look at the other FAQs
How do I shape or round out my butt?

The workout and diet on this page will already do that for you but if you're not seeing your butt shape out nicely as it gets bigger…

Then that simply means you need to lose that body fat hiding your shapely curves by eating closer to 1200 calories per day and/or being more active with or without these 8 fat loss rules

Can I do cardio or other workouts while on this plan

Yes but it's recommend that you do intervals or use these 8 rules instead so you can lose more fat faster as your butt is getting bigger but don't overdo because Remember…

Your butt needs time to rest, recover and grow in between workouts and everybody is different so…

You may be able to do only 2 cardio or interval workouts a week while still getting the bigger butt results you want &…

Your friend may be able to do cardio or interval workouts everyday and still get the results they want so…

It's best to start off gradually increasing the amount of cardio or intervals you do over time to see how much you can do without interfering with your goal of getting a bigger butt.

Please Note: Doing workouts for other parts of your body (arms, back, chest, belly, etc.) will not prevent you from getting a bigger butt and if possible…

Do more upper body cardio like the Arm Bike, sledgehammer or battle rope workouts to allow your butt muscles to rest, recover and grow more.

Can I do a different diet?

Probably not and why would you? The 1200-to-2000 calories and 25-to-50% protein is perfect for fat loss and maximizing your butt gains but…

  • If you're skinny and wanted to eat more than 2000 calories to gain weight then that's okay but…
  • If you're going on an extremely low calorie diet of less than 1200 calories then you may not be eating enough get a bigger butt &…
  • You're better off just focusing on weight loss if eating under 1200 calories.
What foods make your butt bigger?
  • There are no magical foods or shakes that will just make your butt bigger &…
  • You just need to make sure you're getting enough protein in your diet to build a bigger butt so…

The best foods for a bigger butt will come from a combination of these sources…

Will an ultra-high protein diet work faster?

No, it may actually slow you down if you go over the recommend 100-to-250 grams or make protein more than 50% of your diet because…

  • Any excess protein you eat gets used for energy instead of muscle building because you're not eating enough carbs & without enough carbs…
  • You may not have the energy to have a real intense butt building workout &…

That doesn't mean you can't use your food journal and experiment with different ratios of protein, carbs and fats to see what works best for you but…

You're more likely to have the best results when protein is no more than 50% of your diet.

Does maca work?
Not for getting a bigger butt or much of anything else according to WebMD here

The only thing you can take or eat is to include more protein in your diet AFTER you've broken down your glutes or butt muscles by working out so they'll have the building blocks they need to get bigger and stronger.

I have 1 butt cheek bigger than the other?
  • #1: Everybody has one side (right or left) that is a little bit bigger than the other side &…
  • #2: The little bit of difference in size is probably only noticeable by you but…

If you're really concerned about this…

  • Do uni-lateral or 1 legged exercises such as lunges, single leg deadlifts or the 1 legged versions of Hip Thrust & Butt Bridges &…
  • Begin your workout with the smaller butt cheek first and do the exact same number of reps for the other side or better yet…
  • You can do less or no sets for the side that's bigger to allow your smaller weaker butt cheek to catch up.
After I get a bigger butt how do I maintain it?
It varies but usually a workout ONCE every 2-to-8 weeks will keep your butt where it is but usually…

The bigger your butt is (meaning it's very strong) = the longer you can go without working out before losing any size.



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1-100 of 389 Comments
Cheresse

Hello Adrian
My question is if I do the hip thrust one legged, does that mean I have to do them on BOTH legs for a complete workout or is one just fine? For example, if I'm doing 5 sets of 12 can that be done on one leg and I'm done? I only have weights that adds up to 77 lbs which I plan on putting in a bookbag and thrusting with that. I just want the best workout for what I have.

August 21, 2014

Name*

Okay so I want start workout B but I have volleyball season coming up in about a week and we have hard core 2hr practices twice a day for 3 days and then just one a day after that. I'm afraid that's way too much stress on my buns and thighs if I want them to get big. What do you suggest?

August 07, 2014

Adrian Bryant

then you may want to do workout A but is your goal to get better thighs as well?

August 09, 2014

Name*

That's the plan

August 17, 2014

Adrian Bryant

then do workout B

August 19, 2014

cho

Hi Adrian,

I'm 17 and female, and I've just discovered your website! I have a really flat butt, and I really want to change that, so right now I'm on workout A. But, my neighborhood gym doesn't have weights any heavier either than 50lbs dumbbells; so I was wondering if I could still do workout A (7-8 sets with 10 reps each using 1 50lb dumbbell) and pause at the top of the weighted hip thrusts for 5 seconds each to make up for that?

I'm also trying to lose 5 pounds of fat so I'm following the Insanity DVDs.

Thanks!

August 04, 2014

Adrian Bryant

you can do that 5sec pause but you an also just use 1 leg at a time

August 05, 2014

Jessie

How long will it take to see results in 20 days?

August 01, 2014

Jessie

On butt workout A

August 01, 2014

Adrian Bryant

yes, expect to see change every 2-to-4 weeks

August 02, 2014

Sharron

Hello,

I am looking to try your workout for a better butt. I am wondering what are the suggestions when your butt has dropped from having children and right underneath the butt and the hamstrings are beginning to run together so it's kinda making the butt elongated? Would I need to do two different exercises? And it really doesn't change as much when I get smaller.

August 03, 2014

Adrian Bryant

sharron, nothing special needed for you, just follow one of the workouts on this page

August 03, 2014

Michelle

Hey Adrian,
I'm trying to do workout A, and so far I only have two 8lbs, two 5lbs, and four 3lbs. I plan to get heavy weights in the future. So I've tried doing the hip thrusts by putting them into a backpack to equal to 32 lbs (I figured it was a safe starting weight) and I'm not sure if I am actually getting the squeeze right at the top. Am I still getting results?
Also, I read that between sets you have to rest for up to five minutes. Is there anything you can do within that wait and exactly for how long do you have to wait?

July 17, 2014

Adrian Bryant

the good news for you is that you are getting heavier weights and I'm betting you can do way more than 15 reps with 32 pounds which won't help much with size.

are you able to join a ggym

July 19, 2014

Michelle

No, I'm afraid I'm not able to join a gym. Could I add other exercises like
www.youtube.com and
www.youtube.com

July 20, 2014

Adrian Bryant

you can but those exercises may not give you the much bigger butt you are looking for

July 20, 2014

Michelle

So I can include those and try to get heavier weights? What about the sets? Can I do cardio in between them and for how long do they last?

July 21, 2014

Adrian Bryant

if all you have right now is weights where you can do over 12 reps per set easily then yes... you can include those other workouts but don't expect KimK or Coco type results but once you get heavier weights that keeps you in the 6-12 (or even 6-15 at the most) rep range then just stick with workout a,b or c as is

July 21, 2014

Michelle

Okay. Thank you for your time and patience in answering these questions. It is very much appreciated. :)

July 21, 2014

Amber

Hey I'm only doing butt bridges and I've been doing them for a month with 60lbs I tried 70lbs and I could only manage 3 sets of 5...should I do 70 or do 60 till I'm stronger? Also will I get bigger doing just this one exercise? Or do I need to add other ones too? And if I do this one for a long time will it stop working?? Thanks!!

July 31, 2014

Adrian Bryant

no. you're doing great and if this is working for you then stick with it but also try to add some sets with lighter weights for 8, 10 & 12 reps

August 02, 2014

Ashely

Do you have any before and after pictures of workout D

July 14, 2014

Adrian Bryant

no but if you go here and browse the comments you will see the many women who have succesfully upgraded their butt with just that workout

July 15, 2014

Desiree

How much weight can you lose in 1 month

July 12, 2014

Geena

Hi I'm 175 pounds 16 years old and 5'6. How much calories should I be eating a day to lose the most weight? Also I have been doing the intermittent dieting and eating at 5 pm. How much weight do you think I can lose in 40 days. Im trying to lose weight before my school starts again in august.

July 11, 2014

Adrian Bryant

there is no set magic calorie number I can give you. you need to start tracking and eating between 1200-to-1800 calories to see what works fastest for you

July 13, 2014

Juliana

Hi I'm doing the intermittent dieting with workout b. by doing this will I lose weight and get a bigger butt?

July 11, 2014

Adrian Bryant

yes you will

July 13, 2014

LaShawn

I forgot to put in that I'm trying to get rid excessive bellly fat which is hanging causing my back to hurt, back fat, and love handles, I want tone my inner thighs which look like cottage cheese, also firm up my chest and my butt has become flatter......
so I need help to reach those goals that I previously mentioned in my first comment....please and thank you for your help....

July 08, 2014

Adrian Bryant

go here to lose weight and get a bigger butt at same time

July 09, 2014

LaShawn

I'm trying to get my body strong again I'm 5'3 @ 215lbs....
My goal weight is 155lbs
My goal waist size is 28 and I want my butt to bigger, high, and round like it use to be....I am currently doing cross fit 3x a week....what else can I do to achieve my fitness goals???

July 08, 2014

Tiffany

I dont have weights and I do workout D but you said we won't get a butt like kim k doing that workout. Is there anyway other exercises we can do along with workout D to possible get a butt like her or close to hers?

July 07, 2014

Adrian Bryant

are you able to do hill sprints?

July 07, 2014

Name*

hi adrian :)
i have a problem with my thighs and butt. i want them both become bigger, can you give me some alternative or easy workout for this.
anyway, i have this slender body(slim). is their a chance for me to have a bigger butt? i need your help. ty ;)

June 30, 2014

Adrian Bryant

go here

July 01, 2014

destiny

What does it mean if I have not been seeing results and I've done for about almost a month? What should I do?

June 29, 2014

Adrian Bryant

which workout are you doing - ABC or D?

June 30, 2014

destiny

D

July 01, 2014

Tiara

I sent a question earlier idk what happened. But my question was if doing these workouts will make my butt smaller before anything being as though I dont have muscle there but mostly fat? Also will it be hard and tight like people think when they think of a muscle or it will it still be soft as is without weight training?

June 27, 2014

Adrian Bryant

not at all but have you read this?

June 29, 2014

DJ

What if I don't have weights for workout A ??

June 27, 2014

Adrian Bryant

did you see workout D on his page?

June 29, 2014

María

Hi!
I'm just beginning with workout A....since I only need to target my butt. Actually I need to slim down my thighs or tone them up also. So on the days which I rest from my butt workouts, can I do exercises for toning mi inner thighs? Or will this other workout interfere with the progress of my butt?

June 23, 2014

Adrian Bryant

what is your weight and height? b/c to slim down = fat loss

June 24, 2014

Anna

Hi Adrian,

Thanks for the program! I am seeing results slowly and really happy. However, could you please clarify when you say "rest days" after lifting? I know muscles need time to rest and recover but on the non lifting days can you do cardio and or light toning exercises? Or nothing at all?

June 19, 2014

Adrian Bryant

at first do little to nothing (except maybe light cardio) and as you get stronger you can add more toning and cardio.

we all have different recovery abilites so for example... a former marathon runner may be able to easily do my workouts 2x a week and run 5 miles everyday and still get results while on the other hand soemone who has a low fitness level may want to stick to just doing the workout as is and then gradually adding in more stuff on the OFF or ON days

June 19, 2014

Ray

I'm at 75 lbs for the glute bridge, worked my way up since January. Now I'm in ny for 2 months had to get planet fitness gym and their free weights go to 60lbs only. What can I do to not lose progress? Will doing 60lbs for 2 months maintain what I have until I'm back to having acsess for heavier weights? I'm not as concerned with building a bigger but right now, rather keep lift/rounding. Any suggestions?? Please help! Thank you :)

June 17, 2014

Adrian Bryant

then you can simply maintain your strenght levels with the 60 pounds or you could just do this to maintain firmness and round

June 18, 2014

Alison

Hi Adrian,

Do you advise against doing butt bridges with a painlessly dislocated knee?

June 16, 2014

Adrian Bryant

I'm not qualified to advise on that. if you are looking for a much bigger butt then I would maybe wait until knee gets better or if you are just looking to lift and firm your butt then stick with a butt exercise like this here that does not affect knees

June 17, 2014

Carly

Hi Adrian, were I go to gym there's no barbells so I can't do the workout A. Instead, I use a kickback machine and lift 50 kilos (110 lbs) with each leg. Can I still expect the same results?

June 13, 2014

Adrian Bryant

it's possible but how many max reps can you do with that 110

June 14, 2014

Carly

I do 10 sets of 5-6 reps. I actually begin to use some more weight (125-130 lbs). Also, the machine I use recquires to lift weights by pushing with your feet. I manage to do it by pushing through my heels. Is it good?

June 14, 2014

Adrian Bryant

that sounds good although I would have to see the machine you are using to be certain but are you stopping at 6 reps because you simply cant do more?

June 16, 2014

Carly

Each time, I increase the number of reps. For example, if I reach 10 sets of 12 reps with 70 lbs, next time I do 10 sets of 5 reps with 90 lbs. After, I do 10 sets of 6 reps, etc... So now I do 10 sets of 6-7 reps but still, it's hard.
Here's a link where you can see differents machines and the one I use for the glutes.
www.athlex.fr

June 17, 2014

Adrian Bryant

I saw the machine and it's possible to build the butt you want with it although It's more effiecient to use butt bridges or thrust since they work your burtt thru a full range of motion allowing you to use more weight = your butt with get stronger and bigger quicker.

the only doubt I have about that machine is the short range of motion although I could be wrong never having used the machine

June 18, 2014

lydia

Hi adrian ,

How long does it takes to get rounded butt ? I've been working out for a month but I haven't seen any difference yet and should I take every month 2 weeks off I mean I can work out without doing any butt lifted ?

June 13, 2014

Adrian Bryant

evert 2-to4 weeks but what butt workouts are you using now?

June 14, 2014

destiny

You posted a picture of a girl in a pink bikini as a after picture. How long did it take her to get to that point and which exercises did she do?

June 12, 2014

Name*

What do you do if you don't have weights to use while doing the exercises?

June 12, 2014

evolver

Is there a recommended time of day to do these glute exercises? Morning/Evening?

June 12, 2014

Adrian Bryant

no magic time. anytime is okay

June 12, 2014

Mehreen

Can I use a smith machine for weighted hip thrusts instead of a barbell? How will that effect the exercise?

June 10, 2014

Adrian Bryant

of course you can but it's going to be harder to maintain the natural movement of the bar as with free weights

June 11, 2014

Kay

Hey Adrian,

I am trying to lose about 30lbs and build a bigger butt. Exactly wich workout would be best? Also, are there any cardio exercises you think will ruin my progress?
Thanks in advance!

June 10, 2014

Adrian Bryant

do #1,2 & 5 here to do that

June 11, 2014

Name*

Hi Adrian,
I've been doing the butt bridges for a few months and keep adding weight. I'm lifting up to 120 now and while it definitely looks a lot rounder and sticks out more, I don't see how it's possible for everyone to get up to a coco or kim size since people have different frames lol. My butt didn't get much bigger even at this point just a better shape which is fine but to me it doesn't make sense to say just by lifting your butt can become huge, especially when someone is really small or petite.

June 05, 2014

Adrian Bryant

120 is not the definite big butt weight. you're doing good but if you keep progressing with that and getting stronger you will get the coco butt you're after. imagine doing 150 or 185 for 12 reps and then imagine how big your butt will be

June 08, 2014

Name*

Hi Adrian thanks for replying. I'm gonna keep working on it but even if I go up to 185 I can't imagine getting a huge butt lol. Also I read another comment that said they were doing close to 200 but didn't get a much bigger butt so I'm not trying to give you a hard time about it I just want to make sure I'm not wasting my time. That's why I'm confused does it work for some people and not others? Or when you say a coco butt do you mean it will stick out more because that makes more sense than getting to the actual size I think. Like I said it definitely made it nicer looking and rounder, and also gave me a better shape with my hips like you say it does. I'm sorry for going on just really curious lol I really appreciate that you're replying to my questions!!

June 08, 2014

Adrian Bryant

read #1 here to see how this exercise worked for one lady.

It works for everybody when done correctly. Just like every guy who uses a bench press will eventually get a bigger chest IF they continue to get stronger doing it.

June 09, 2014

Anna

Hi Adrian, I have been doing workout B for the past two weeks: hip trusts and elevated lunges using heavy weights to build a bigger butt. However my thighs are getting a little too big (I barely have the thigh gap I used to have lol). I still want my butt to get bigger and more muscular. Should I just do group A? I used heavy weights for group A as well. I added group B because I wasn't very sore or seeing changes, group B made me feel it more. Could you also let me know how we will see these changes? Is it gradual or one day will I notice a much fuller butt? Thank you so much!

May 28, 2014

Adrian Bryant

yes, switch to A to totally focus on just butt. you should see changes every 2-to-4 weeks

May 29, 2014

rita

Im doin squats but no results yet.bn 4wks.i use 6kg total weight.n ummmm will d squats make my butt hard,like really hard cos i've got nice soft ass dont want it 2 get really hard just wan it 2 get bigger wit d squats.so just wan know

May 25, 2014

Adrian Bryant

only 6kgs? for how many sets and reps?

May 25, 2014

layla555

Hi! how long should i experience soreness after doing workout A for the first time? Thanks!

May 25, 2014

Adrian Bryant

sometimes up to a week

May 25, 2014

layla555

should it be REALLY sore or just a little sore

May 26, 2014

Adrian Bryant

it depends on your fitness level but generally some soreness should be expected

May 26, 2014

jai

also how many inches of butt muscle can i build doing one round of workout c? how long does it usually take?

May 25, 2014

Adrian Bryant

see changes every 2-to-4 weeks

May 25, 2014

jai

can i just do hill sprints twice a week for 6 weeks without doing the weights and still get a bigger butt?

May 25, 2014

Adrian Bryant

yes, you can get a much bigger butt just doing that instead of alternating the workouts but you will need to increase distance and/or sets of sprints as your butt/legs gets stronger

May 25, 2014

Claire

So to get a bigger butt, do I pick one workout? Or are you saying to do all the workouts but on different days?

May 22, 2014

Adrian Bryant

pick ONE workout

May 24, 2014

Christina

Hi Adrian,
I'm 6"1" tall and weigh 161 lbs and female. I have lost 100 lbs with only diet no exercise and look good in cloths, however I have the skinny fat look and feel naked :( . I have just started a healthy lifestyle change in past 3 weeks including extreme clean eating with greens, protein and healthy carbs such as oatmeal in morning, plus drinking protein shakes after workouts. I have started the gym as well in past 3 weeks with 5-6/days of cardio changing it up each day between eliptical, hills on treadmill, interval running , and hill intervals as well as 1 day/ week of intense legs workout which i couldnt do with weights to begin with for first 2 weeks , 14 exercises doing 12 reps x 3 sets:
1) regular stance squats
2) clock lunges
3) wall sit
4) wide stance squat
5) single leg deadlift
6) side slide lunge
7) Plié with calf raise
8) single arm cross dead lift
9) ski squat
10) medicine ball foot tap
11) reverse lunge with knee raise
12) calf raise
13) skater lunge
14) first position plié squat

I couldnt add weights for first 2 weeks.. Last week i made it through 2 sets 8lb free weights on each side and 3 set droped the weight cause legs were shaking and it hurt :) good!!!!
In addition I also do 1 day/ week for arms, chest and core excercises with weights 8lbs...

I also do at home 1 day / week 12 reps of 2-3 sets of kneeling kickbacks bent knee and 6 reps of kneeling kick backs with leg straight and crossing over with 5 lbs ankle weights on each side. Hip bridges and hipe bridge 1 leg straight no weight.

My legs prior to start were very fatty with cellulite on outside of thighs and and butt.. Lots of knee fat and right outside thigh has more saddle bag eith fat pad/ cellulite then left leg. So when i stand in mirror with left leg there is curve between butt and thigh. However when stand sideways in front of mirror with right leg no cuve between thigh/ butt just fat and cellulite. Very discouraging to look at :(

Also when i lift my legs up i have lots of fat pockets/ cellulite that bulges off of hamstrings.... Hence why i dont wear shorts :( .

So, since i have started gym x 3weeks with 5-6/ days of cardio and 2 days week foing weights 1) legs 2) arms, chest core... My upper body has leaned out intensely almost flat stomach , minimal love handles , breast bone n ribs show with chest presses or any upper arm movements... Miniam body fat left on upper body but lower body still very jiggly :( .. But i have lost inches from butt, thighs and knees yay and they have slimmed down..

My butt was flat and saggy.. I have noticed a slight lifted butt but still jiggly and no upper bum cuve.

Ultimate goal is to have a nice lifted full round butt and nice legs with defined quads and nticable separation b/w hams and quads..

I just felt the burn in butt for first time only when added 8 lbs of weight. If i can make it through 3 sets of my leg routine this week using 8 lbs i will up weight to 12lbs each side next week ...:)

Question: 1) will the fat pads on back of legs eventually go away? 2) Will the uneveness between my right saddle bag and no curve there eventually eVen out? 3) Will my knees get more toned as front of legs still look jiggly as i have just only awakend my muscles lol...4) and I Want a bigger round butt but dont feel my leg routine will give it to me? 5) Am i doing too much cardio? But i still have lower body fat :( . 6) can i incorporate your weighted hip bridges into my ( hip bridge no weight/ kickbacks workout) or am i doing to much?

I have noticed big change from my 2 week before after pics though from leaning out entire body ? But lower half is still skinny fat...i have pictures if you want me to send :)

May 20, 2014

Adrian Bryant

1. the fat will go away as you lose weight with cardio,intervals and/or diet

2. as you lose more fat and add size to your hips it will

3. any jiggle or flab or fat is all taken care of with cardio,intervals and/or diet

4. Do a, b or c on this page for a bigger butt

5. doing "too much" is relative or different for each person. If you're not getting the bigger butt results you want then lay off or do less cardio or better yet do mostly upper body cardio/intervals like battle ropes

May 21, 2014

GG

I heard that the size of the butt is determined by genetics ... which is sad o.O but then again some ppl say that as long as you workout and the butt gets stronger it will grow endlessly .. so im confused and want to know ur opinion !! :)

May 18, 2014

Adrian Bryant

my opinion WHICH is a fact is that your butt can get as big as you want it with butt exercises

May 19, 2014

Sabrina

Hi. I really love your website, its been so helpful. But now I seem to be running into a problem. I've been doing the butt bridge workout for about 2 months now. I do them with weights twice a week with 2-3 resting days between workout days. 5 sets ,12 reps, with 55lb weights. I do them for 3 weeks in a row then take 1 week off. I've been using the 55lbs for a while now so last week I thought I'd try to add a bit more weight (15lbs).

The problem is all of a sudden I feel like I need to stop doing this workout because I noticed that my calves seem to be bigger. Also they feel tight. I noticed it a few days after doing the workout just once with added weight. So now aI don't want to do the workout any more. It makes me sad because I was getting beautiful results, now I feel like I ruined it. I really love my legs, they're one of my best assets and I don't want to ruin that trying to improve something else, my butt.

One thing I don't like at all is bulky, hard calves on a woman, especially not on me so I'm really upset about this.

A few questions:
If I stop doing the workout will my calves go back to normal?

Is it normal for calves to grow and get tight doing this workout?

Did this happen because of the workout I was doing already? Or because of the added weight? Or because I was doing it wrong?

Is their a solution for me to continue getting results with my butt AND still keep my pretty legs?

What I want most is not to grow my butt too much, I just want a really lifted and rounded butt.The results I got are nice but I'm not fully satisfied. I would like a bit more lift and a bit more rounded to be fully satisfied with my results. But I really don't want to harden my legs in the process. A little toned ok, hard, no thank you.

I would appreciate your help. Thanks so much c:

May 15, 2014

Adrian Bryant

tell me what other workouts you are doing because the bridge does not work your calves that much (or not at all)

are you pushing from your heels when doign the bridge and if so (or not so) try elevating your toes on a book next time you do bridges

May 17, 2014

Name*

Hi Adrian,
Is it OK that I do squats before the butt bridge? I do them twice a week and I do drop sets for the bridges so the squats are easier because I can't do as much weight with those.

Or should I do squats on one day and bridges the other to get a better workout?
Thank you!!

May 14, 2014

Adrian Bryant

as for getting a bigger butt it doesn't matter what order but certainly you will reach your goal faster by doing whatever you can to make your workout tougher to make your butt bigger and stronger and that is why I setup the butt bridges or thrust first in your workout to make it harder on your butt when doign squats

May 17, 2014

Anna

Hi Adrian,

I just started your program and am very excited to see results in a couple of weeks. Is it okay to do yoga about 5 days a week for stress relief/overall toning? Also, I eat a very heavy plant based diet and organic chicken and fish but find it very difficult to consume 100 grams of protein (I am 5'0 about 98-100 lbs) even though I drink protein shakes. How would the results be if I consumed around 80 grams of protein? I would like my butt to get much bigger as well. Thank you.

May 14, 2014

Adrian Bryant

yoga is fine

are you tracking your protein intake? if 80 grams is working then stick with it but if not then you need to try 90 or 100+ grams to see what gives you the results you want

May 14, 2014

CJ

Hello Adrian,

I am a mother of 3 just having my last child 4 months ago and I'm 34. I want to get my body back in shape which includes losing my belly fat and plumping up my butt. My job consist of me being on my feet majority of my 8 hours with a lot of moving around so I lost a considerable amount of weight including my butt however my belly is still here. Because my job is demanding and I move around a lot I would like to know what exercise regimen and diet plan would work best for me. My ultimate goal is to build a bigger butt, lose my belly fat, lift my chest and thicken my thighs. My time is limited with 3 children so the best advice with a quick turn around time would be greatly appreciated. I love your site and trust you will point me in the right direction. Thanks in advance.

May 13, 2014

Adrian Bryant

would this be doable with your schedule?

May 14, 2014

Happy

Hi Adrian. I'm 31 yr old female, 5"4 and weigh 115 pounds. My build is small in general but I do have a lot of cellulite on my thighs and my butt is pretty mushy with no lift at all. I've been doing ur 40 mins interval training on bike (I've done it 3 times this week and it's a killer haha), and also 20kg weighted butt bridges with feet elevated and legs straight, twice in the week. Keeping this up (3 x 40 mins intervals per week and 2 weighted butt bridge sessions per week) is this going to be enough to combat my cellulite plus build my butt? Thanks - I recommend your site to everyone!

May 12, 2014


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