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

Adds 4 inches to her butt

Went from 33" hip to a 37.5" hip! All by utilizing the hipthurst. Thanks to Bret Contreras & Adrian Bryant for showing me! This is by far the most dramatic change for my Glutes, Hamstrings and overall thigh development.

Deirdre W.

More Butt & Less Belly

I have more muscles, more butt and less abdomen. I still eat as before & I only made a lot of squat and butt exercises.

Remember… I am 44 and Italian since 5 generations!!!

GRAZIEEEE
Claudia Berrettoni

"Dang ma, you got a phatty girl."

I targeted the Booty with Adrian's bootylicious workout. When i did the workouts alot, i saw faster results, even with using weights. Thanks, my jeans feel GREAT!

Thanks so much for inspiring me and for giving me my new booty lol.

I was in atlanta earlier this month to visit my bf and as i got off the subway guys were saying, "Dang ma, you got a phatty girl." lol. I knew the workout has worked. THANKS SO MUCH!!

Renita, South Carolina

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.



Check out my new Weight Loss Video…

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1-100 of 477 Comments
chelsea

Hi Adrian, I've just found your website and I'm overwhelmed by information. I'm 5'5 pear shaped and 140 lbs. I like the natural curves of my body and the structure as I have a curved in waist and ample hips...my problem is I've never exercised in my life and after years of eating crap I've accumulated a lot of cellulite on my lower body which makes me feel so self conscious. I look great clothed but in shorts etc I'm so loose and full of cellulite....please tell me there's hope for me? Unfortunately I can't go to a gym right now...please assist me...your help would be the best Christmas present ever!

December 18, 2014

Adrian Bryant

cellulite is simply a body fat issue which can be remedied with diet and exercise and since you do not have a gym then use this workout and this diet

December 19, 2014

Brianna

Hey Adrian. I am usually a size 2 in jeans, weight is around 120 and I'm between 5'6 and 5'7.

How many pounds should I start off working out with and which work out plan would suit me best?

December 18, 2014

Name*

Hi Adrian,
I am interested in starting your exercise plan, but I am concerned because I am very tiny, like a size 0 jean in some stores. So obviously I don't have a butt, but I also don't have hips and thighs. So my concern is that because I don't have the natural body shape already, will I just become extremely muscular? because I definitely don't want that, I just want some curves.
thank you!

December 09, 2014

Adrian Bryant

yes, this plan will give you the curves you want without looking like a bodybuilder

December 10, 2014

Yasmin

Hi Adrian!

My goal, basically, is to have a similar body to this girl >>> slamxhype.com . My body shape is already quite similar but I want it to be tighter and have more dramatic curves like her. My question is,

1. I wanna get that small waist and big butt/thighs like her. So how much cardio (to lose fat off my stomach, and I wanna slim down my face a little) should I be doing in conjunction with the butt exercises in order to achieve her look?

2. Which of the workouts A,B,C or D should I be doing in order to achieve this? (I don't want my thighs to be huge, perhaps hers are like maximum size I would go, hers aren't as intense as others I have seen. So should I just do the one for butt, or butt an thighs?

3. What kind of diet should I have to achieve this?

Sorry for all the questions, just really need some help. Thank you so much!

December 09, 2014

Adrian Bryant

2. workout A

1. what is your current weight and height. you may just need to get bigger butt and hips to cast the illusion of smaller waist if your weight is already low

3. the diet on this page will help with that

December 09, 2014

Jennifer

Not sure I have a goal for cardio. I'm really confused. I actually started the butt workout routine early this year, but my results weren't great cause I was trying to lose a lot of weight. Now I see improvements, but I seem to be getting bigger.

December 08, 2014

Adrian Bryant

if you're not trying to lose anymore weight then I wouldn't stress much over the cardio and just gradullay add (or take away) depending on the results you get.

I cant just say it's okay to do cardio or not because some people (esp. those with a higher fitness level) can do cardio and butt building and still get results while others will need to graduallt add in cardio

December 09, 2014

Jennifer

I get confused on how to go about my cardio cause I'm not trying to lose any more weight and I fear that running on other days(not like exercise D) might affect my butt muscles. Please tell me if my assumptions are wrong? Can I still do my cardio and build a big bum.

December 08, 2014

Adrian Bryant

the answer depends on how fit you are but if you're not trying to lose weight then what is your goal for doing cardio?

December 08, 2014

Jen

Hey guys this sounds like a great plan. I was doing the Brazilian butt lift which requires me to workout 6 days a week anywhere from 40min to 1 1/2 hrs depending on video combo for the day/week I'm on. Which just doesn't always fit into my life. So instead I started circuit/interval training with my boyfriend for 20 mins 2-3times a week each interval consists of 1min of jkd shadowboxing, 5-7 pull ups(each workout we change closed grip, bicep, wide grip) then 1min of jkd again, then a set of bicep curls, etc depending whether I'm focusing on biceps or triceps that day, then we do 1 min of burpees. We do about 6 intervals and then we do 4 intervals switching out of extreme jkd shadowboxing, 10hands, 10feet, 10combo, 50 blast punches, take down, then 70 on top punches followed by 10 elbows to the face. On days in between I was doing either one of my videos from Brazil butt lift or a combo of various glute exercises 3-4 times a week. I've seen some improvement in myvbutt but not like I want yet. I'm thinking about putting your plan into play. Is it ok to do with the circuit training? Also should I do it on the same days as the circuit workout or opposite days? Also a little about me. I'm 5'4, 109lbs 30C, 24" waist 36.5" hips, my hips are naturally wide but I'm trying to get firm lifted butt to match my wide hips. I'm also trying to gain a few lbs. I have a very fast metobolism that makes it difficult for me. I take cb-1 and I was taking gnc raw rebuilt mass but don't care so much for it, switching to "serious mass" today.
Thanks for your help!

December 05, 2014

RAINDROP

I HAVE A FLAT BUTT. I WEIGH 188 AND IM 5'9 I WANT TO WEIGH 165. BY ME DOING THE 90 DAY PLAN WILL MY BUTT GET ROUND AND BIG LIKE COCO

December 03, 2014

Adrian Bryant

you mean the perfeect body plan at nowloss.com ? if so then yes

December 04, 2014

Jennifer

Hello Adrian Bryant, I just started the butt building workout last week and I'm already impressed with my results, thank you so so so much.
After going on this workout routine for 8weeks how long should I wait before my next butt workout?
Also I really want wider hips, any exercises for that?
I await your response.Thanks again.

December 02, 2014

Adrian Bryant

you may want to take 1-to-2 weeks off after every 4-to-8 weeks of training

December 02, 2014

Jennifer

Thanks a lot. So... Any workouts for wider hips?😁

December 04, 2014

Adrian Bryant

oh sorry, for wider hips the deep squats like this work and before doing those you can pre-exhaust your hips with an exercise like this or with an abductor machine

December 04, 2014

Name*

Hi Adrian can I still get a butt like jlo doing squats, the leg press, and other leg/butt machines at the gym? I also use the stairmaster. Or should I JUST do squats?
thanks.

November 26, 2014

Adrian Bryant

ALL of those help (maybe not stairmaster) but all you need to do is squats

November 27, 2014

Name*

But will the starimaster interfere or is it okay to do? Because I like to do 20 minutes of it 3 times a week.

November 28, 2014

Adrian Bryant

Dependson your fitness level but I dont think 20min will hurt. it's best to start off with 1-2x of stairmaster and add more or less depending on how your butt workouts are going

November 29, 2014

Name*

Ok because I've been doing it for a few months and I notice my legs getting more muscly but my butt isn't getting bigger just getting a better shape to it. I do squats and the leg press monday wednesday and friday do you think that is too much? When I was doing two days a week I noticed it wasn't working so I wanted to try three.

November 29, 2014

Adrian Bryant

no more than 2x per week. are you using weights that keep you in the 6-12 rep range?

November 29, 2014

Name*

I am but I can barely make it past 12 reps with 20 pound weights I don't know why it's taking me so long to add weight to squats. With the other exercises I can add weight faster but with squats I went from 10 to 15 and now I'm gonna stay with 20 pounds until I can go up to 20 reps.

Also I'm confused because the trainer at the gym told me 3x a week is better to get muscle so now I don't know which one to do lol. Should I switch to Tuesday and Thursday?

November 30, 2014

Adrian Bryant

3x a week at first may be good but as you get stronger your muscles may need more time to rest, recover and grow (depending on the amount of sets, weights and reps you do in each workout?) and as for squatsare you doing them like this? plus...

read this at least 2x to understand how your butt muscles grow

November 30, 2014

Kia

Hi Adrian,

I started working out again( fell off during the winter) around April 2014 starting off by doing cardio and weight training (gym machines and alot of cardio where I was trying to burn about 500 calories each workout) and also eating clean and lost about 5 lbs. I recently started using a trainer for about 2 1/2 weeks now.. going 3 times a week where he has us using our body weight and also using dumbells/free weights and things to build muscle and tone up. He doesn't really believe in using gym machines to much. What I have noticed is I am losing weight very fast I lost another 6 lbs that I didn't want to lose in the short time with the trainer. This is weight I didn't want to lose as to my main goal was to tone up, and get a flatter belly and lift my booty..but now I am losing my butt and my legs are to me getting skinny. Its to the the point my pants and starting to sag off my butt. Now I am being told I will continue to lose and then it will start toning up. I don't want to keep losing weight and look to skinny. Should I stop the clean eating or maybe workout 1 day a week? I need to gain some weight back, but I don't want the weight to go to my belly..I want that to remain flat. What do you suggest? I'm 5 1' and weight now 130.4 lbs. My measurements are 31-30-40 (waist might be 29 now) ...I have been working out harder because I am trying to get my waist smaller to like 27 or 28. Please help me any suggestions will be greatly appreciated.

November 25, 2014

Adrian Bryant

see this first but the main thing you need to do is to add weights for your butt workouts to help bring up or fill out your butt

November 26, 2014

Kia

Adrian,

Where is the correct place to measure your waist. I thought directly across the belly button, but I was told I'm incorrect and that my waist is actually a 28 if I measure an inches above my belly button and it's 30 if I measure directly across my belly button. Now of course I would be estate if my waist is really a 28 ...but again want to make sure I'm measuring the correct place. I keep getting different answers when researching online. I want to make sure my measurements are really 31-28-40 or 31-30-40. Maybe you can have a video put on your website of how to take correct measurements for women.

November 29, 2014

Adrian Bryant

don't know myself but it seems like you like what you see when you look at yourself in the mirror so why worry about it?

November 29, 2014

Kia

I guess I want to know because if where I'm measuring and getting the 30 inch reading for my waist I'm not killing myself by working out trying to get unrealistic results.

November 29, 2014

Adrian Bryant

when it comes to goals there is no such thing as unrealistic

November 29, 2014

Stacey

Hi. Should I be gaining weight from workout B?( about 3-4pounds)
I have been doing it about 6 weeks and am up to 7sets 7reps at 225 hip thrusts. I'm sorry for this stupid question, I know scales don't mean too much but I have an unhealthy attachment to it!

November 24, 2014

Adrian Bryant

very possible but see this to really tell if its mostly muscle or booty gain

November 24, 2014

Name*

Can I get a bigger but from just doing the bulgarian squats with weights?

November 20, 2014

Adrian Bryant

yes you can

November 20, 2014

Sonya

Hi Adrian, I've been doing Workout A: Hip Thrust however I am feeling the burn more in my quads than in my butt. I feel my legs getting weaker as I'm doing the workout and I feel as though my butt is not getting as much burn as my legs. What do you recommend to feel the burn more in my butt?

November 12, 2014

Adrian Bryant

check your form. are you pushing thru your heels etc.

also pausing for 2+ seconds between reps helps and also how much weight and reps are you doing per set

November 14, 2014

Andrea

Hi Adrian, which workout is the best to tone up the butt fast and get it bigger? It's a lot of fat and cellulite and you can tell its not toned.
Also best workout to get toned legs fast?

November 10, 2014

Adrian Bryant

A-thru-c are all good. just pick the one that best suits you but use B or C for butt and overall legs

November 10, 2014

Michelle

Hi Adrian,

Just came across your site today, I want to give it a go. I am a mother of two, not hugely big 53.5Kg but I had let my self go, my butt looks flat and my belly too perky for my taste. I really want to give this a go. where can I send you clothed pictures before and after type.
Cheers,

November 03, 2014

Adrian Bryant

nowlossATgmailDOTcom

November 04, 2014

Olivia

Hi Adrian! If it takes 2-4 weeks to start seeing results with work out a, b and c. How long will it take to see results with work out D.? I have no access to a good gym presently, what else can I do to help perk my butt(sorry I cant sprint either). Thanks!

November 01, 2014

Adrian Bryant

to perk up your butt then workout D will get you there in 2-to-4 weeks or less

November 01, 2014

Abbie Cooper

Hi, I've recen started doing insanity, And I do workout A right after. Is that too much? & do I only need to do workout A twice a week? Or can I do it more than that?

-thank you

November 01, 2014

Adrian Bryant

twice a week is plenty and I would do insanity after the butt workouts

November 01, 2014

tam

Hey!! Any way to do workout A without a barbell? I dont have access. Also i really feel frog squats. How do u feel about them?

thx!

October 31, 2014

Adrian Bryant

yes, you can use dumbbells instead

October 31, 2014

Kennedy

Whats up Adrian,

Are these workouts good for guys or do they only work for women?

October 29, 2014

Adrian Bryant

they work for guys also

October 31, 2014

Dee Rogers

I've been using the treadmill on a high incline and I've noticed that my right butt cheek isn't as defined as the left. How can I even them out?

October 21, 2014

Adrian Bryant

do single legged butt exercises to even out each side

October 22, 2014

cendy

Is it okay if i do this workout twice a week to get a bigger thighs a butt and still do running on my other days of the week will it affect me not getting my butt i want ??

October 21, 2014

Adrian Bryant

you can but whether or not the extra running will affect your butt growth depends on your level of fitness so I would gradually add in the extra running to see how it affects your butt growth or not

October 22, 2014

Roxy

Hi Adrian I was wondering if workout C if you can start out jogging up the hill instead of running? Because I'm not much of a runner and when I started to run up the hill I got so tired I could only do about 5. But with jogging will you get any results?

October 13, 2014

Adrian Bryant

its actually a sprint and you have to go all out to fully use your leg/butt muscles

October 14, 2014

Kelly

hey Adrian
can i just do deadlifts and glute bridges instead of doing squats ? i started with squats but now i wanna change to deadlifts.

Thanks in advance Pam

October 07, 2014

Adrian Bryant

you can but realize the deep squats are a better glute exercise

October 07, 2014

lisentume

Hi Adrian,

I too want a bigger butt but I also gain weight TOO much and very easily in the thighs. My hubbie didn't believe me until I tried your program for 2 weeks. Being on active duty I have to be careful of weight standards. I'm 68", 160. Is there a way to slim my thighs AND build a bigger butt?

September 27, 2014

Adrian Bryant

see this to slim and get a bigger butt

September 28, 2014

sade

Hey I have post pregnancy belly I want to get rid of but don't want to lose my but is it possible to accomplish these goals in 2months

September 26, 2014

Adrian Bryant

do 1,2 & 5 here to lose belly and gain or maintain butt

September 28, 2014

Ambie

I have been working out once a week, and seeing results, should I work out twice a week to see them faster though, I'm also starting out with lighter weight (60lbs)

September 23, 2014

Adrian Bryant

you can try twice a week but why mess with something that is working for you? Focus on making your ONCE a week more intense with more sets, heavier weight and/or reps

September 23, 2014

Ambie

Well, it seems my booty has actually gotten smaller!! :( which is likely because I've lost all the fat. I weighed 119lbs before now 111lbs but I see muscle. So, even though it's small it looks good, but you are likely right; once a week may be enough for me. However I'm concerned about being a pancake booty until the muscle grows. Adding more weight right now is hard, because I can't lift the bar with my arms with the weight I have. I put the bar on myself then have to add the weight && then take it off before I can get up. Lol it's kinda funny.

September 24, 2014

Adrian Bryant

you may be able to use a smith machine

September 24, 2014

Jee

if i do workout B, should i do group A and group B at the same day ??? and how often should I do group A workouts ??

September 18, 2014

Adrian Bryant

Yes, on the same day and both groups 1-2x per week

September 19, 2014

lora g

hello, my aim is to have a bigger butt like beyonce, but i don´t want my thighs to thicken. is any exercise for that
thank you

September 16, 2014

Adrian Bryant

just do workout A to NOT get bigger thighs

September 16, 2014

Rana

Hi Adrian,
I am Rana. I have some problems with my knees :(
What exercises from the mentioned above can I do to get bigger, tound butt without hurting my knees? And are these exercises that I must not do?
Thanks a lot ...
Rana

September 11, 2014

Adrian Bryant

workout A should be safe for your knees but remember... Im not a doctor so try these for yourself to see if its okay

September 12, 2014

Jessica

If I continue to do workout D for say maybe a year then will I get a butt like kim k?

September 08, 2014

Adrian Bryant

It's very possible if you're able to include steep hill sprints into your workout

September 10, 2014

Tala

Hi Adrian, I'm Tala!
I started doing workout B. I really wanted to try the leg press and I thought it would be the same thing as the "marcy club utility weight bench" because that's what I have, but it's not quite the same. Lol. But it would be possible that the marcy club utility weight bench would still get me a bigger butt by doing those leg lifts?

Thank you so much!

September 03, 2014

Adrian Bryant

do you have a link to what you are talking about (i mean the marcy bench?)

September 03, 2014

Tala

This is the link:
www.walmart.com

and you put your feet under those bars that workout your legs.

September 03, 2014

Adrian Bryant

it seems to me the only part of your leg you can work with that is your thighs (the front of your legs) with leg extensions

September 04, 2014

destiny

How do you do hill sprints?

August 31, 2014

Adrian Bryant

see this

September 02, 2014

Celia

I like your website. Since much time ago I was looking for exercises that help me to tone my butt and make it bigger and you have really good videos. Yours are better than the Brazilian Butt Lift, Tracy Anderson Metamorphosis and others than are a wasting of time. Keep you going!!!

August 24, 2014

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

Adrian Bryant

Yes, you have to do it for both legs so 10 total sets (5 for each leg) in your case

August 22, 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

*name

Okay will it be affective though? My muscles aren't getting any rest at all and I know that's important if you want them to grow.

August 26, 2014

Adrian Bryant

is volleyball something that YOU & your body are use to? I mean is volleyball alone stressful for you and your body - are you burnt out or sore from just volleyall and have you started ONCE a day yet

August 26, 2014

Name*

My body is starting to get used to it. We started the once a day. Should I just do the workouts based on how much stress my body's going through week by week?

August 28, 2014

Adrian Bryant

yes but I think in your case it should be fine to do 1-2 times per week BUT LISTEN TO YOUR body. eventually you'll be able to do a solid 1-2 times per week without worrying about stressing your lower body out too much

August 29, 2014

Name*

Okay thank you so much!!!:)

September 06, 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


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