Tap Here to Look Good Naked or…

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 NowLoss.com 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?

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
    , 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

1-40 of 662 Comments

For the Kim Kardashian 4 min butt workout, how many times a week/ day should it be done?

July 24, 2015

Adrian Bryant

Did you see workout D on this page?

July 26, 2015


What can I do to get wider hips???

July 09, 2015

Adrian Bryant

the plan on this page

July 10, 2015


Hey Adrian,

My current weight is 174lbs; my measurements are chest 38, waist 35.5 and hips 42. I would like to loose 16 pounds in the next 7 weeks; all while increasing the size of my butt. I would also like to decrease my love handles and make my back smoother. How many carbs should I eat and how much protein? Is it possbile to make noticeble progress and meet my goals? If not please tell me what visible changes can be?

July 05, 2015

adrian bryant

go here to lose weight, love handles and get a better butt at the same time

July 06, 2015


I am 160 pounds and 5'1. How can I lose 30 pounds by the end of August?

July 04, 2015


Hey :D 5ft2 around 167lbs... Ofc i want to lose weight and get a butt but will i still see results even though i am chubby? Btw in the gym i got a programme should i do these butt workouts anyway? Cuz they didnt recommend me to do anything else and ofc i want to do these exercises....and thx a lot

July 03, 2015

Adrian Bryant

this here will help you lose weight & get bigger butt. follow #1,2 & 5

July 03, 2015


Hi there!!! I was wondering if I could add other workouts to the butt workout like different sets of lunges, squats and planks or is it best to leave it at those exercises.

June 29, 2015

Adrian Bryant

all you need is those exercises. focus on using so much intensity with only 1 or 2 exercises that you wont need to do 3+ exercises

June 29, 2015


Ok great!!! Thank you :-)

June 29, 2015

ana mont

Hi Adrian. Im very puzzled. I been doing butt building exercises for 3 months now. I go to gym 2 a week. I do different stuff but my main exercises are glute bridges (I use 30 lb) maybe 4 sets of 15 reps (I do get exhausted by the 8th rep) and for glute bridges I use a 45 lb barbell, I do like 4 sets 12 reps . I worked my way up from 20 lb barbell and I don't think I can do more than 45 lb yet. I also do leg presses. I do with both legs (120 lbs, $ sets or more), and then (60 lb) with each leg and then each leg sideways. I HAVE NOT SEEN RESULTS. If I have, its very minimal. My ass actually looks flatter. I do feel sore for 2 days after exercise. I feel it in my butt or hamstrings. I do booty building exercises 2 a week. I dont think im over doing it or under doing it. So im not sure what I am doing wrong.

June 28, 2015

Adrian Bryant

what is your ewight and height? 45 pounds for bridges is very light

June 29, 2015


I am 5'8. 139. Body mass index is like 21. I'm thin for my height. 45 lbs seems tough without compromising my form

July 01, 2015


Perhaps you aren't eating enough calories. Muscle growth requires a higher calorie intake, from nutrient dense foods.

July 21, 2015


Hello Adrian, I have a decent sized butt already but I want to make it bigger fast in less than a month which workout would you recommend the most?

June 25, 2015

Adrian Bryant

A,b 0r C

June 25, 2015


Hi Adrian,
Is it true that a flatter stomach will cause your butt to appear smaller?

June 25, 2015

Adrian Bryant

no, bigger

June 25, 2015


I m like 20% body fat and I want to be skinny with a huge butt.

I was wondering what type of cardio to do because everyone is saying fast cardio makes butt smaller. My legs are pretty strong but i have fat in my upper body.. can u recommend workouts for upper body only like your interval or interval workouts for lower body.......

i do butt workout 3 times a week, how can i add cardio so my butt doesnt get smaller ?? or what type but i need stomach to be smaller cuz its fat

June 23, 2015


My question is that,
do you really need 100 grams of protein b/c I did research it says you only need 15-30 grams?

Also, is it true that if you have a flatter stomach your curves appear more than the did before?

June 21, 2015

Adrian Bryant

you will only find that answer by tracking your cals and protein but generally you will need to make 25-50% of your diet protein

June 22, 2015


How long should I rest between sets?

June 14, 2015

Adrian Bryant

usually 2-to-4 mintues but you want to take all the rest you need to be able to do the next set with the same or more intentsity

June 15, 2015


What weights should Ibstart with as a beginner? When will I see results I'm 5'8 and 19 years old I'm athleticly fit(slim/toned)

June 13, 2015

Adrian Bryant

start with a weight that will limit you to 6-12 reps

June 15, 2015


Hello Adrian,
I would really appreciate if you could give a sample of what 100-200g of protein look like for a day. I really dont digest whey or dairy well.
Thank you.

June 10, 2015


I am in school and i work. I eat 2000 - 2300 cal a day and 60 g or more of protein a day. I noticed that more i sleep my butt grows a .5" or more but when i dont sleep it goes back to 35 inches. How can i grow my muscles, if i dont have time to sleep the hours my body need? It seems like my body fluctuate so much At my wokouts and between.

May 25, 2015

Adrian Bryant

how often are you doing butt workouts?

May 25, 2015


Hi Adrian,

I want to train my glutes to get bigger but I also want to work on my legs not to get bigger but to get lean. I saw you said that squats and lunges should be avoided to avoid bigger legs but what if these are down with low to no weights?


May 23, 2015

Adrian Bryant

if you generally do the same thigh workout meaning the same weight, reps and sets then they will get toned without getting that much bigger

May 25, 2015


Hey Adrian, I've already started with workout A, I wanted to know if I do the squat challenge as well will my butt still get bigger, or will I not see results?

May 13, 2015

Adrian Bryant

that depends on your fitness level. if you've never done a butt workout before then generally the squat chall. we be a problem but you will need to add or subtract from your squat chall. depending on the workouts you get

May 14, 2015


Can you do workout C without hills,like just normal sprinting?

May 11, 2015


In addition to that, I'm doing weighted hip thrusts with a friend who's about 17 and pushing off with my hands. Will that affect my progress in any way?? Thanks

May 11, 2015

Adrian Bryant

it's better to use hills but in your case why not just do workout A?

May 12, 2015

Incorrect please try again

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