17 Ways to Make Your Butt Bigger

how to make your butt bigger

1. Do Butt Bridges or Hip Thrust

Butt Bridges
Hip Thrust
Hip Thrust make your butt bigger
Yep, luv this guy I followed his advice on hip thrusts & my booty got bigger and more lifted. I started with 30 kg and worked myself up to 80 kg barbell with hip thrusts. What helped more than anything was heavy weighted barbell hip thrustsNataska Gordon
Thank you so much for these tips. I've been doing the weighted butt bridge for the past couple of weeks and definitely see a difference. I spent countless hours in the past with light weights and doing squats, but this is really what it takes. Thanks for sharing :)Leigha

2. No More Girly Weights

The picture below explains this perfectly…

tip for bigger butt

If you use lighter weights where you can do more than 15 reps per set on any butt exercise you'll probably only get a butt that's a little bit bigger & rounder like Ciara
, Fergie
, Kate Hudson
Kate Hudson
or like this
this butt here
that you may be satisfied with but…

To get a bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, Beyonce
or like this…
this butt here

You're going to have to use heavier weights that limit you to 5-to-15 reps per set because your butt gets bigger as it gets stronger and your butt can't get as strong using lighter weights for high reps.

3. Stop The Insanity!

Insanity: doing the same thing over and over again and expecting different results. Albert Einstein
She lost 140 pounds on Adrian Bryant PlanShe lost 140 pounds on Adrian Bryant Plan

How She Do It?
She did the 20 minute walking workout in
Adrian's Fat Loss Plan 3x a week

If you keep using the same amount of weights, reps & sets each workout you do then your butt won't get any stronger meaning it won't get that much bigger so To make your butt bigger & stronger each time you workout…

For example… If you did 4 sets of 8 reps using 100 pounds with the hip thrust then the next time you workout…

Training logs…

4. More Bigger Butt Exercises

Click Pics for Exercise Tips

To get a bigger butt doing squats you need to Do ATG or Ass-to-The-Grass Squats where you squat down past parallel or squat to a point where your butt is below your knees at the bottom of the squat where your butt nearly touches the floor.

Tip: Pause for at least 2 seconds after you've squatted all the way down and then stand back up by pushing thru your heels for a better butt workout.

5. Sprint like you stole something

hill sprints make your butt bigger

30-to-100 yard hill sprints at top speed as if a dog where chasing you is one of the best ways to get sexier legs and the steeper the hill is = the better butt workout you'll get - Hill sprint workout for a bigger butt

6. Get Your Ass Kicked!

See tip #1 again but in each butt workout you do you only need to do 1 exercise for 3-to-6 sets using heavier weights that only allow you to get 5-to-15 reps per set and at the most…

You could do 2 exercises (for 3-to-6 sets each) by doing the hip thrust or butt bridge while adding one of these exercises but MORE IS NOT BETTER!

Focus on trying to get a quality workout where JUST One Butt exercise literally kicks your ass!

If you feel you can still do 20, 50 or 100+ reps of donkey kicks or go thru the entire Brazilian butt lift routine after doing 3-to-6 sets of Weighted Hip Thrust, Weighted Butt Bridge or 1 of these exercises then…

Check to see if you were using heavy enough weights, enough reps and/or sets

7. Only 1-to-2 Days Per Week

When you're using heavier weight where you can only get 5-to-15 reps per set then doing a butt workout 1-to-2 days per week is more than enough to get you the bigger butt you want.

Working out more than that will actually slow down the butt building process because you're not giving your glutes (your butt muscles) enough time to rest, recover and grow. How often can I workout the same muscle?

rest to make your butt bigger

8. Feed Your Butt

You need enough protein to build your butt back up into a bigger & stronger one after doing a butt workout

Type your weight in the box & then click enter to See how much protein you need to make your butt bigger…

Type in how much you weigh here →

You need -to- grams of protein per day for a bigger butt

9. Pause

When you do pause reps you pause for at least 2 seconds before you do the working part of the exercise where you actually move the weight - for example…

Pause reps help you build a bigger butt faster is because they force you to use 100% of your butt muscles without you using any momentum that takes away from your butt building workout.

Pause rep tip: The longer you pause = the heavier the weight will feel or be so if you're unable to use heavier weights… Pause reps will help you build a bigger butt with lighter weights.

Now I'm NOT saying that YOU CANNOT get a bigger butt doing regular reps without pausing but you'll certainly build a bigger butt faster using pause reps.

10. Use Your Heels

When doing a butt exercise it is very important that you push from your heels (and not your toes) to "feel it more' in your butt so Curl your toes up or elevate your toes on a very thin book/platform to help you focus more on pushing thru your heels.

11. Squeeze!

When doing the Hip Thrust or Butt Bridge… Squeeze or contract your butt muscles real hard for at least 2 seconds at the end of each rep. Peak contraction fast muscle building trick

12. Drop sets

Drop sets help you get a bigger butt faster by making you do more reps even after you've reached a point where you're not able to do another rep.

In a drop set…

For example - your drop set may look like this here…

Drop sets are best done for the last 1-to-2 sets of your butt building workout because they are too intense for you to do them for more than 2 sets at a time.

13. Stretch It Out

Get a better butt workout when you increase your range of motion by stretching your calves, thighs, lower back, hamstrings and especially your hip flexors before and/or during your workouts for a bigger butt

14. This Will Not Make Your Butt Bigger

Doing any butt exercises like hip thrust, butt bridges, donkey kicks, cable kickbacks or reverse hyperextensions with light weights & high reps will not make your butt that much bigger unless you want a butt like Ciara
, Fergie
or Kate Hudson
Kate Hudson

Your butt muscles/glutes can't get that strong with light weights and the stronger your glutes are = the bigger your butt will be.

You'll easily get a bigger & stronger butt like Kim Kardashian
Kim Kardashian
, J-Lo
Jennifer Lopez
, Beyonce
or like this butt here
this butt her
using heavier weights for sets of 5-to-15 reps doing Hip Thrust, Butt Bridges and/or the other butt exercises here

15. Burn out your butt

To get a better butt workout when doing Squats, Lunges or Leg Presses you can use the pre-exhaust trick to completely burn out your butt muscles and To do the pre-exhaust trick…

Watch how to use reverse hyperextensions to pre-exhaust your butt…

16. Maca Doesn't Work

17. It Won't Take Long

More Ways to Make Your Butt Bigger

Why your butt isn't getting bigger → Watch Video ↓

More Womanly Tips

Adrian Bryant created NowLoss.com

Adrian Bryant NowLoss.com

Leave a Comment

1-40 of 1790 Comments

Hi Adrian,

Will ONLY doing 5 sets 10 reps of hip thrust 2x a week help my glutes get bigger?

Thank you for your help!

July 25, 2019

Adrian Bryant

yes but make sure each workout you try to get stronger meaning you do more reps and/or heavier weights

July 26, 2019


Hey Adrian can you help me get bikini ready in 22 days. I weigh 145 I’m 23 year old and 5 feet 4 inches. I want to get a bigger butt and smaller waist and flat stomach. Is there something specific you could write up for me to do you are amazing!

May 14, 2019


I have a few questions, if you wouldn’t mind answering, to get better results.

I weigh 183lbs. My goal is to reach 165lbs by mid March. I’ve been working out consistently for about 3 weeks. 15 min of cardio and then 45 min of strength training.

Is 15 min of HIIT cardio enough it should I up that to 20 min?

Is is better to do the strength training first and then the cardio? Or do the cardio and then strength traing?

Also, at this point I can do 5 sets of 10 reps of hip thrusts and bridges. Should I up the weight and lower the reps and sets to see more results?

Thank you so much.

January 25, 2019

Adrian Bryant

#1. Do your strength first (especially if your goal is bigger butt)

#2 as for the HIIT question and fat loss its best you use this plan

#3 hip thrust and bridges are basically the same exercise. the butt bridge is the hip thrust with a short range of motion so ONLY PICK ONE

#4 if you can do 5 sets of Both those exercises then you are clearly not working out hard enough. you are probably using too light of weight

January 25, 2019


Thank you so much. I’m so glad I found your site and YouTub channel.

January 27, 2019


Hi Adrian
Im a petite female that lacks curves , I notice I don’t have much hips or butt . I want to get thicker and have been eating more protein and more carbs as well , can’t seem to gain any weight due to having a fast metabolism .

January 15, 2019

Adrian Bryant

gaining weight or curves(muscle) has nothign to do with your metab.

muscle or butt growth is more due to making your butt stronger with this butt workout

protein is important but if your workout plan sucks then you're wasting your time

January 15, 2019


Hi Adrian.

First of all, thanks for the super motivation👍
I want to grow my butt, much rounder and lifted.. U have suggested me to do either bridges or hip thurst.

What should be the minimum weight to use and does doing bridges with heavy weights make thighs bigger????

September 17, 2018

Adrian Bryant

butt bridges will not make thighs bigger

I cant tell you what weight to start with. at first it will need to be trail and error on your part. USe a weight that only allows you to do 6-15 reps per set

September 17, 2018


I’m 19 years old, 110 pounds, and I’ve aways had a small butt, basically flat. I am naturally thin since I have a fast metabolism, but I was able to gain weight recently with whey protein. I really want to grow my butt. I don’t want to change anything else about my body (although a tiny waist would be nice haha) but my main goal is targetting the glutes. Are hip thrusts/glute bridges the right excercise for me? Is it okay to only do that besides maybe glute activation beforehand? I have never used weights before so that is a bit intimidating but I’m still willing to go to the gym. How much weight should I start putting on the barbell considering I am definitely not the strongest?

I’m sorry for all the questions but I’m barely starting out so I really need your help! :)

June 06, 2018

Adrian Bryant

1. what weight to start with? IDK. only you can figure that out but overall. start with a weight that limits you to 6-to-15 reps per set. If you get less than 6 reps then its too heavy. If you get more than 15-to-25 then its too light

2. DO ONLY bridge or thrust. not both

3. focus on a quality workout. most people fail b/c they think doing 16 exercises is better

4. the activation is okay but not really needed

June 06, 2018

Nitika Yadav

I have bigger butt in my family but my stomach is very fat.
How to transfer fats from belly to buttock.
I am crazy about my buttock.
I want to grow it fast and very big.
When i walk outside home, peoples always tries to see my buttock so i want to increase it bigger.

April 15, 2018


I’m 42 with no kids. When I was younger and active through dance I had a great physique and butt. Thanks to a sedentary lifestyle and possibly poor sitting habits my behind is nonexistent. I think I may have lost even more with weight loss a few years back but I’ve gained back the weight everywhere but my butt. Four questions. 1) Could sitting consistently with my feet proped up on two firm dining chairs with poor posture have flattened my butt completely? 2) I know that women with an average butt size can work their way up to Beyonce size but what about someone starting with nothing? I suspect my best bet is a Brazilian butt lift. 3) Are your videos available for streaming or is dvd the only option? 4) I saw the recommended protein intake for my age, weight, and activity level. I’m doing a Ketogenic diet and have been told to keep my protein at 100g per day (your site shows 144 min for butt increase). How do I mesh these two conflicting targets? Can I see results with my butt if I only have 100g of protein a day?

April 08, 2018

Adrian Bryant

1. no. flat butt is due more to inactivity

2. no. your butt lift is for free on this page - LOL

3. DVD only

4. I assume you are doing the keto for fat loss? if so then you need to know that ALL diets work b/c they make you eat less (nothing more complicated than that) see this

April 08, 2018


I get an error message when I click the link you posted.

April 08, 2018

Adrian Bryant

sorry, try it now

April 09, 2018



How will walking help to increase my butt? they seem to have gone down after losing 30lbs .


February 01, 2018

Adrian Bryant

this is why you didnt lose your butt muscle but the fat in your hip area

February 01, 2018


The fact that you said no more "girly" weights put me off reading any further instantly. What exactly are "girly" weights.. dick

January 13, 2018


I'll just say the women at the YMCA that I go to that have the best butts are using good amounts of weight. 135 on front squats and I think around 200 for back squats. So yeah, the weight does look like it makes a big difference. And it does look a lot better than those using l sless. Just my observation Jacky

March 28, 2018


I have narrow hips. I want to proportion my body well. I feel that I’m smaller in the bottom. I have no butt. I have large breasts so it looks a bit off. What exercise can I do to widen my lower body? Wider hips, big butt and thicker thighs?

December 12, 2017


After reading your tricks on how to get a bigger butt, I realize the importance of rest days and only working out 1-2 days a week. Is it okay to work other parts of your body other days of the week, such as arms or abs, as long as you are resting your glutes? Also, when I am trying to work out consistently I try to flex my glutes while I'm standing, walking, or during other everyday activities as much as I can.. should I also be avoiding this on my rest days? Thanks.

November 15, 2017

Adrian Bryant

1. YES

2. You can do that but it'll do very little as to helping your butt get bigger

November 18, 2017


I've always been petite, but even when I was super skinny I had a flat but wide waist, a small chest, and narrow hips. My hips got just a smidge wider after my first baby, allowing for a tiny bit of a shape. Then after my second baby was born I practically lived at the gym and put on a little muscle. But after I had a c-section with my third baby I discovered that I have a 3 finger diastisis and I've been afraid to work out, worried that in trying to work my abs back to where they're supposed to be and maybe even gain a descent butt I'll make it worse. What should I do? It's even gotten difficult to open my garage door!

November 12, 2017


I have been working on my but for 1 year and 8 months I work glutes and legs 3xs a week I have gone from 33 inches to 45 inches I can't lift very heavy bc I am ill is 80lbs enough to grow my glutes?

November 12, 2017

Adrian Bryant

for now but you will need more weight, reps and/or sets to progrsss

November 12, 2017


I want to have a bigger butt but leaner thighs.
Are the butt bridges or hip thrusts going to make my thighs thicker?

October 26, 2017

Adrian Bryant

no. they work butt only

October 27, 2017


Hey Adrian

I'm 28, I'm skinny fat! 5'4 and weight 140 mostly weight in thighs and some in stomach 29 waist and lower pouch 32". How do I lose my stomach and gain more butt and thighs. I want to go from skinny fat to thick. Maybe 155 to 160.

Btw it's hard from me to gain weight. Thank you

August 30, 2017

Adrian Bryant

by going here

August 30, 2017


I've heard from many personal trainers and peers, that only squats will ever get you that Jlo butt. Do hip thrusts actually work as well?

August 07, 2017

Adrian Bryant

hip thrust are better b/c they target only thr butt with heavier weights

August 07, 2017

Vi holmes

I had knees pain ..should i do heavy hipthrust?

August 02, 2017

Adrian Bryant

that's only something you and your doctor can answer but in my opinion doing them the correct way involes the knees very little

August 02, 2017

Vi holmes

Thx for your reply
I have another question about drop set
For example i ll do
Set1:5reps x 100kg
Set2:8reps x 90kg
Set3: as many as posible x 80kg
Is that correct ?

August 05, 2017

Lose 10 Pounds Every 7 Days
doing the workout above ↑ ONLY if you also DO Step 1 of Adrian's Fat Loss Plan

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