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


Click on photos to see how to do exercise


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…


Click on photos to see how to do exercise


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?

I Got the Butt I Want

The exercises I use is the weighted butt bridge, weighted hip thrust, elevated lunges & barbell squats as told here and I use 70lbs for all exercises and 5 sets of 8 for all.

I also used your 7 minute video on slimmer thighs and do that 3 times a week.

That is not my whole exercise routine. It would be too much to put in lol but that is how i used and ive shared it with so many people. Its so organized and covers everything u need to know to get the body you want.‬

Jenna Allure

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

My Butt is Better Now

I lost 10 pounds and I use the butt bridge workout! It helped me to build up my booty quite a bit after losing weight.

I had booty but I didn't have a thin waist. Now thanks to your program my waist is very small and I still have a butt! My butt is better now then before because it's muscle.

Sasha Noneya

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.

Gained 2 pant sizes in my glutes

Adrian, Thank you so much for your advice and program. I am in love with my body and the results!!

Results are from heavy weighted glute bridges and hip thrust. No squats!!!! Gained 2 pant sizes in my glutes

What really helped was your advice on protein intake. I ^ my calorie intake to 2000 and my diet consisted of 50% protein.

Amanda Bertaina

"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

GAINED 3 inches on my hips

Omg!! In one month using the NOWLOSS workouts I lost 4 inches on my waist, and GAINED 3 inches on my hips! My measurements now are 32"-26"-37" hell yes!!


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
, 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
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, 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
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, 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? 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

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
    , Vida Guerra
    Vida Guerra

    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
, 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
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, Beyonce
or like this butt here
this butt here

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.

Back to Top

1-35 of 856 Comments

I want to start Butt Workout A. But I need overall weight loss as well (belly, back fat, arms, etc). So I also want to do the 5 Things for the perfect body.

My question is, how do i break up the workouts? Which ones can i do on the same day? Which ones should be on alternate days? My main focus is a bigger booty and I don't want to do anything that may hold that back! haha!

July 14, 2016


I need to tone my flabby arms, tone my thighs , lift and round my butt and lose belly. I lost 20 pounds last year without exercising. I want to lose 15 more and definitely need to shape up . What do you suggest. I want fast results . I'm willing to put in the work.

July 04, 2016

Adrian Bryant

you'll need this plan here to get all those results

July 04, 2016


Sorry for being frustrating !!
But i've been doing this for almost 10 months now and i am going to stop !!
I didn't see results and above all i lost 2 inch of my butt
I was 40 and now 38 !!!!
Really disapointed
I was doing workout A & B once a week and eat 1,200 calories 100 gm of protein
Don't waste your time girls, Nothing work just surgery !!!
Thank you anyway !

June 24, 2016

Adrian Bryant

Give me more info before you quit. Were you getting stronger during those 10 months meaning were you doing more reps, sets and/or weight each workout?

June 24, 2016


Yes I do
Every workout i increase sets, reps or weight
My butt is rounder now but not bigger at all !!

To be honest I lost weight all over my body, i was 60 Kg and know 55 Kg because i was eating just 1,200 calories per day and i drink fat burners
The worst that i lost my butt too
I usually take a week rest every 4 weeks

June 24, 2016

Adrian Bryant

tHE loss you had was the overall fat from your body and some from butt. see this and can you list exactly the exercises, weights, reps and sets you did

June 24, 2016


I don't like the results anyway..
I start with 5 Kg 4 sets 8 reps
Now 20 Kg 6 sets 12 reps
I do hip thrust & squats (some times 1 leg squats)
Also i have ugly saddlebags and it's still here !
Thank you Adrian for your interest...

June 25, 2016

Adrian Bryant

i think that's the problem. 20kg or 45 pounds on squats or hip thrust is nothing (for most people). do you honestly have to stop at 12 reps with 20kg or could you go up to 20 if you wanted to? I think the answer is YES!

you need to pick a weight that is going to make you fail or stop within 6-15 reps.

Most people (even weak peope) can blast out countless reps with 20kg but with that light of weight you are not going to make you butt that much stronger and therefore not that much bigger.

So the solution for you is to pick a heavie weight that makes you stop within 6-15 reps

June 26, 2016


I feel discomfort in the back of both my hamstrings at the top. It feels like the discomfort is coming from underneath my butt in the hamstring area. I think it might be high hamstring tendonitis. I stopped working legs for about 2 years hoping it would go away, but I still feel it when I attempt a squat or any butt exercise. After a workout on the leg press for example, when I used to go the gym, I would feel sore but most of it was located in the area I described above. Do you have any exercises that could possibly help with this problem, or if you had someone with this problem before what did you advise?

June 17, 2016

Adrian Bryant

#1 - it sounds like normal general soreness you get from doing those exercises and

#2 - there are no tendons in that area so there can be no tnedonitis

June 17, 2016


Maybe inflammation in that area then? I stopped working legs for a while out of fear the pain could get worse. Should I see a physical therapist you think?

Thank you for your response.

June 18, 2016

Adrian Bryant

it could be but if it does not last longer than 2-to-3 days then its probably generally soreness

June 18, 2016


hi, i am 5"3 121 my waist is 26 hips are 38 my butt it s pretty toned idk if it s big as i been told all the time i wanna get a butt like 42" it seems to take a lot to work since i dont go to the gym im more comfortable at home but i dont have any gym equipment can you please tell me what can i use instead to achieve your workout plan im waiting for your reply

June 04, 2016

Adrian Bryant

did you see workout D on this page for getting a bigger butt without equipment

June 05, 2016


i justdd work out B last night with agallon filled with water lol it worked very well now my butt sored thanks so much so according my body stat i wanna know how big is big for my heigth im 5"3 119pounds 35 25 38 1/2 or 39 im not sure lol how many inches should increase and how many calories i should consume to only
gain my butt not somewhere else

June 06, 2016

Adrian Bryant

for your weight you're going to need about 100 grams of protein daily

June 06, 2016


After achieving the butt I want, do I have to continue the same workout regimen? Or can I go back to yoga with extra emphasis on butt every other session to maintain? I do yoga every day. I also dance regularly and bike so I do get a good amount of work on the butt- also considering upping that emphasis after using your workout. I just want to try to quicken the pace a bit as I only recently put real emphasis on my butt. I was previously engrossed with my waist but realized it was already nice.

May 31, 2016

Adrian Bryant

to maintain it varies from person to person but at the very least you may have to workout once every 2-to-3 weeks to maintain current size

May 31, 2016


Hi I have only 100 lb barbell set of weights.. Can I get a big butt if I keep doing 100 lb??? Right now I'm at 70lb. Also what's that pad thing called so my pelvis won't hurt?? The thing u have in the picture of butt bridge black cushion on the barbell.

May 30, 2016

Adrian Bryant

a squat pad but anything can be used for cushion. once 100 pounds gets too easy you will need heavier weight to keep getting results

May 30, 2016


Hello! I wanted to know if growing a butt with these methods will make it hard?

Thank you ^_^

May 29, 2016

Adrian Bryant

yes, it will make it firm but it will only be hard if you lose a lot of bodyfat as well. It should remain somewhat soft if you maintain some of the fat around your hips

May 30, 2016


Thanks so much for the quick reply!

June 01, 2016


Hey Adrian question. I'm doing IF getting about 2200 calories a day, doing 4 days cardio (your workouts) and 2 days of total body strengt . I'm looking to start building my butt and thighs but I'm scared I won't make much gains due to IF and doing so much cardio. Is this true?

May 26, 2016

Adrian Bryant

not true at all. to make gains you mainly need to get stronger each workout and get .8 grams of protein for each lb you weigh to make gains

May 27, 2016


This helped fatten my butt & gave a feminine feel since mine was small and not girly looking. It worked even better with butt exercise.

May 27, 2016


Bought a few butt creamover time that dosen,t work. Intuition made me gave Dermalmd Glute Booster Serum a try,even tho its a bit pricey.but Dermalmd Glute Booster Serum stuff does the job people. My ass is thick and firm. Been using it 4 a month nd i must say i,m defo impressed!!!my butt is so cute,all my cousin that has lost some firmness and fat cells due to weightloss is on the ban waggon with me.thak u people 4 making this beautifully serum.

May 24, 2016


Hi! I'm trying to get a bigger butt and thicker thighs in a month and I'm doing workout B. I'm just making sure that I'm only supposed to do 2 exercises in a workout because it sounds kind of strange. Also, I do yoga everyday, but should I stop because it might interfere with the workout or is it okay? Another thing, working out 2 days a week sound really strange too. Only working out 2 days out of the week can really make my butt bigger?

May 24, 2016

Adrian Bryant

1. yoga is fine

2. if you feel you can workout more than 1-2x per week then you are simply not working out with enough intensity meaning not doing enough weight, reps and/or sets

I have a young lady I train now (she's up to 185 hip thrust for 8 reps) who I literally have to beg to come in that 2nd day of the week b/c the workout I put her thru (similar to workout B) kicks her butt!

May 24, 2016



I really want to lose weight and simultaneously gain a bigger butt. What do you recommend? Can I do cardio on the same day as the butt building exercise or it it better to do them on separate days?
Also, I really need to lose weight off my arms. What is the most effective way to do that? Thanks :)

May 05, 2016

Adrian Bryant

use this plan to lose weight and get a butt at the same time

May 05, 2016

Teodora Babic

I have used Dermalmd Glute Booster Serum for about 25 consecutive days and I am impressed with my results, I honestly thought it wouldn't work but it does! My butt has gotten jiggly and bigger, I will continue using this product for sure!

April 30, 2016



I am skinny and a hard gainer; I will be doing the exercise you have advised above. My question is, can I take Optimum Nutrition Serious Mass when doing the exercise two times per week?

I have read on websites that you should take ONSM if you are going to exercise 5 times a week.

Please advise me!

April 19, 2016

Incorrect please try again Created by Adrian Bryant

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