To Get a Bigger Butt Every 2-to-4 Weeks,

workouts to get a bigger butt
Nataska's butt got bigger with this plan

Do Workout A, B, or C & This Diet

Butt Workout A

Click Pics for Exercise Tips

Butt Workout B

Click Pics for Exercise Tips

Click Pics for Exercise Tips

Butt Workout C

3 Options to get a bigger butt without weights

  1. Do the hip thrust and/or butt bridge workout below 2-to-6 times per day, 2-to-4 days per week.
  2. Do the hill sprint workout 1-to-2 days per week.
  3. For the best results without weights: Do the hill sprint workout 1-to-2 days per week along with the hip thrust and/or butt bridge workout 2-to-6 times per day, 2-to-4 days per week.

Hip Thrust Workout

Butt Bridge Workout

Hill Sprint Workout

hill sprints to get bigger butt

Bigger Butt Diet

bigger butt diet

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell Me How To Get a Bigger Butt"

Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

Eat -to- grams of protein & -to- calories per day to get a bigger butt

  • Eat high protein foods, protein supplements like Optimum nutrition whey, Protein bars and/or Protein Chips to get enough protein for a bigger butt.
  • Eating more than grams of protein will not build you a bigger butt faster & Do Not eat more than calories because your goal is to get a bigger butt without gaining a lot of belly fat.
  • Use a calorie counting app to accurately track the amount of protein, calories, carbs & fats you eat for a bigger butt.

Eat Whatever You Want as long as…

  • -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
  • The rest of the calories you eat can be from any combination of carbs, more fats and/or more protein but Eat more of these foods instead of these bad foods to limit hunger & massive cravings which will lead to fat gain from eating too many calories.
  • Eat Whenever you want but you could use an intermittent fasting schedule to burn more belly fat as you're getting a bigger butt.
  • Use this tool to see the exact amount of carbs, protein & fats you need in your diet.
  • Drink at least Ounces of water everyday.

Has this Plan actually worked for anyone?

I Got the Butt I Want

Jenna get a bigger butt

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

natasha get a bigger butt

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…

Victoria get a bigger butt

My Butt Looks Really Good Now…

Tindra  get a bigger butt

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

Sasha get a bigger butt

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

No More Saggy Butt

I have been doing the hip thrust exercise with minimal weights but will be hitting a gym soon. thanks so much I no longer have a long and saggy butt.

Emily Sarah

Adds 4 inches to her butt

Deidra get a bigger 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

Amamnda  get a bigger butt

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."

Renita get a bigger butt

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

Amho get a bigger butt

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 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 gets 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 using heavier weights, more reps and/or more sets in order to break down your butt muscles and start the rebuilding process again. See how fast you can build muscle

You'll quickly get a butt like Ciara
, Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
within 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 or B in order to do so because as your butt gets stronger, Your butt gets 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 trying to get a little bit stronger each workout by using 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 a little bit stronger each workout by trying to increase the weight, reps and/or sets?
  • Are you using heavy enough weights? For Workout A & B use weights heavy enough to FORCE You to do No More & No Less than 5-to-15 reps per set.
  • Are you getting enough rest? Only workout 1-to-2 days per week for Workouts A, B & the sprint workout from Workout C. Workout only 2-to-4 days per week for the hip thrust or butt bridge workout from Workout C
  • 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 at all.
  • Are you following the Bigger Butt Diet?
  • 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 C?

You'll certainly get a slightly bigger, rounder & sexier butt like Ciara
, Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
which you may be happy with.

You may actually get a much bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
or Beyonce
doing the hill sprints from Workout C but…

You may need to use Workout A or B where you can use heavier weights to get a much bigger butt because your butt muscles (your glutes) get bigger as they progressively get stronger - See why

How much weight should I use / start with?

Use weights heavy enough to FORCE You to do No More & No Less than 5-to-15 reps in almost perfect form per set when doing Workout A or B. See how much weight should I use to gain muscle?

  • If you end up doing more than 15 reps on a set then don't 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 tip #13 here)
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.

Working out more than 1-to-2 days per week does not give your butt enough time to rest, recover and grow. Working out more leads to slower or NO results at all! Why you need to rest at least 72 hours

rest butt muscles
Can't I just do more than 15 reps instead of increasing the weight?
  • No because the perfect rep range for butt (muscle) growth is the 5-to-15 range. (best rep range to build muscle)
  • Doing over 15 reps does very little to cause muscle growth because the resistance or weight is too light to do any muscle damage.
  • Once you're able to do more than 15 reps on most of your sets then it's definitely time to start using heavier weights & less than 15 reps.
I'm not 'Feeling it' in my butt when I 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.

Your first 1-to-3 workouts you may have that soreness days after you workout but as 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 15) and/or sets (up to 6)
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 the body fat hiding your shapely curves by doing #1 & #2 of this perfect body plan to get a bigger butt & lose weight at the same time.

Why can't I do more than 1-to-2 butt exercises in Workouts A & B

Because getting a bigger butt or glutes is not about how many exercises you can do but all about you trying to get a little bit stronger by using heavier weights, more reps (no more than 15) and/or sets (up to 6) each time you workout

Also if you feel you need to do more than 1-to-2 exercises then you're probably not using enough intensity with enough weight, enough reps and/or sets to get a high-quality workout from only 1-to-2 exercises.

Can I do cardio or HIIT workouts while on this plan

Yes, but don't overdo it because your butt needs time to rest, recover and grow in between workouts.

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

Do more upper body fat loss workouts that don't involve your butt muscles like the Arm Bike, sledgehammer, battle rope or bed sheet workouts to allow your butt muscles to rest, recover and grow more.

Do your cardio or HIIT workouts last after doing Workout A, B, or C

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

Can I do a different diet?
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?


  • Any excess protein you eat gets used for energy instead of butt building.
  • An ultra high protein diet will limit the amount of carbs in your diet giving you less energy for a real intense butt building workout. 4 reasons why you need carbs
Does maca work?
Not for getting a bigger butt or much of anything else according to WebMD

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.

One butt cheek bigger than the other?

Everybody has one side (right or left) that is a little bit bigger than the other side and the little bit of difference in size is probably only noticeable by you but to even out both sides…

  • 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 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?
Workout ONCE every 2-to-8 weeks with the same amount of weight, reps and sets to maintain your bigger butt size.

More Tips to Get a Bigger Butt

more bigger butt tips

More Womanly Tips Created by Adrian Bryant

Adrian Bryant

Leave a Comment

1-40 of 1125 Comments

Hi Adrian,

I'm following your workout and doing the intermittent fasting. I'm doing the workout 4 to 6 hours before I have to end my fasting. My question is if i'm eating so late after the workout won't that have a negative effect on the growth of the muscles.
Isn't it so that I have to take my protein shake asap after the training?

July 29, 2019

Adrian Bryant

no, you only need to focus on getting ENOUGH protein each day (accordingt to what this plan tells you) so,

Its not WHEN you eat the protein each day but as long as you get enoguh

July 29, 2019


hi Adrian,

I am 200 pounds and do not have a shape to my body mostly upper body fat. How do i get a shape like an hourglass, big butt small waist? Which exercise group exactly do i do? Im confused when i see the exercise groups above. Thank you

May 29, 2019


I am trying to create an intermittent fasting plan for work days and off days-I work 13 hour shifts, 10am-11pm 3 days per week off & 4 days per week which includes off every weekend-problem is I may work 3 days in a row, 2 days in a row then off 2 and work 1, or work every other day. Very hard to schedule gym time so that's why I turned to your program-what should I do to keep my calories at 1693/day while including the 167grams of protein? I drink lemon water, no soda regular or diet, unsweetened iced tea with lemon, coffee with xylitol once per day-don't use Stevia, hate the aftertaste.

April 27, 2019

Adrian Bryant

Just focus on the 1693 (that's where the fat loss magic comes in) - the intermittent fasting only makes it easier to eat less than 1693 and lose weight somewhat faster but you'll still lose weight on 1693

to get the protein you need = investing in some protein supplements

April 27, 2019


Do you offer personal/ customized online training?

April 04, 2019

Adrian Bryant

I can help you personally get curves (bigger butt) - just contact me at nowlossATgmailDOTcom and I can assist you for free on that but, the stuff on this page pretty much lays everything out.

If you're asking for fat loss then please go here

April 04, 2019


Is your HIIT stationary bike workout too much activity on a glute rest day if you’re trying to grow glutes?

February 25, 2019

Adrian Bryant

I wouldn't go over 20 minutes but yes, you're better doing my upper body HIIT like battle rope or bedsheet workouts

February 25, 2019

Amy K.

Hey Adrian,
I have been doing the weighted hip thrust for two weeks increasing the weight as the reps get easier and consuming the correct amount of protein. However my butt is still not growing and it has been 3 weeks

February 23, 2019

Adrian Bryant

what is your current weight and height?

also, what amount of weight and reps are you using?

February 23, 2019


Hello Adrian,
If I want to grow my butt and thighs (don’t get enough protein) can I drink my protein shake anytime of the day or does it have to be right before/after my workout? Also, is there a specific protein shake brand that helps with growing butt/thighs because I am using the “Orgain organic protein - plant based powder?” Is low-fat/fat free Greek yogurt and cottage cheese ok or do I have to eat the full fat for a bigger butt and thighs?

January 10, 2019

Adrian Bryant

does not matter WHEN for protein. just get enough daily.

There is no magic brand of protein but, you do want to mix up your protein sources from time to time

January 11, 2019


Oh I see. OK I will mix up different types of protein intake. So I do have belly fat and fat around my love handles. If I want to increase butt/thighs will daily cardio prevent that? How can I incorporate daily exercise without interfering with losing too much of the and the butt/thigh? Do you have a meal plan for this on your website?

January 11, 2019

Adrian Bryant

yes, you can mix up your protein sources but as for building a bigger butt or muscle in general its more about your workout than diet which determines your success.

limit your cardio at first and work up to more days/longer time as you get into better shape.

you may want to do shorter interval workouts here at first for fat loss

January 12, 2019


Ok thanks! If I do a low-carb/Keto diet plus the workouts can I still grow muscles or does the carbs play a role in butt/thigh gain?

January 12, 2019


Sorry but link doesn’t work...

January 12, 2019

Adrian Bryant

carbs don't directly build muscle but they will make it tougher for you (lack of energy) but long answer short,

there is no need to go low carb. just eat the right amount of total calories and protein as laid out on this page to lose fat as you build a bigger butt

TRY the link again - i fixed it

January 12, 2019


Hi Adrian! Can I do hill sprints on the treadmill instead of outdoors for a bigger butt? What should the incline be on & how long should I sprint for?

December 15, 2018

Adrian Bryant

the higher the better but, sprints of any kind will only take you so far BUT AGAIN,

the sprints may give you the bigger butt you're satisfied with and if not,

then you'll need to start using weights

December 16, 2018


once you get the butt you want how do you maintain it? still have to do the workouts and eat a lot of protein, and just not push yourself for the workouts just keep doing what you left off on?

December 04, 2018

Adrian Bryant

You can get away with one workout ONCE every 4-to-6 weeks using 70% your max weights.

You should always make sure you get at least .4-to-.5 x your bodyweight in grams of protein to maintain any muscle

December 04, 2018


how many sets/reps would I want to do for the 70% of the max weight to maintain the butt

December 06, 2018

Adrian Bryant

at least 2 sets of 8+ reps

December 07, 2018


Hello I want to build my butt but not lose my hips
Will these exercises make my hips smaller ?

November 14, 2018

Adrian Bryant

not at all

November 14, 2018


Hi, How long should you rest in between sets when doing Workout A & B? Thanks.

September 12, 2018

Adrian Bryant

at least 2 minutes but whatever time it takes you to at least do the same thing on the next set or better (more reps or higher weight)

September 13, 2018

Azam yazdani

I am a 31 year old girl. I was 155 and 60 kilograms old. Two years ago, I went to the fitness club for three months a week for six months. I was familiar with the loose hula hoop ring.
I used a loosely looped loop for two to one hours per day for 6 months. Before my hip was very big but now it's really small. I did not do sports anymore, and my flattened gut was somewhat upright. What should I do if my bosom naturally came back to the first place? Before what specialist I should go or What kind of sporting activities do I have? I was told that by adding the weight of the bonnet, it will grow and return to its original state, but it does not. If you give advice, thanks, thanks.

August 30, 2018

Adrian Bryant

Just so we are both on the same page... are you basically asking me how to increase the size of your butt or shat sports are best to do that?

August 30, 2018

dorothy J. Mysliwiec


October 19, 2018



Thank You so much for this website.

I've been doing the HIIt ski step workouts at least 3-4x a week.

I also do hip thrusts and dead lifts.

So in my case, I use 60lbs. I do 12 reps of wide leg deadlift for 3 sets. Then I do 6 reps of hip thrusts, 4 sets (I feel lots of burn in my thighs so I have to stop).

I dont feel the soreness till next day and it gets better in two days. I do the butt sunday and thursday.

My butt was initially big, but all fat. As Im losing weight, I see my butt having cellulite and I do not see much growth. Its been 3 weeks. Plus the bottom part of my butt is getting flatter because of the fat loss, I think.

Also, my stomach is still the same. Lower abdomen pops out, but upper part seems a bit better. How will the lower abdomen reduce? I think at my height 145 is an ideal weight, do you think that by the time i get to 145 my belly will get flat or will I need a supplement?

I currently weigh: 157, Height: 5'9, Age: 25

August 07, 2018

Adrian Bryant

your belly will usually be the last to go. you can stop with the deadlifts. just stick to hip thrust and if you wanna add another exercise then add deep squats.

wide leg deads are meant to work the thighs mainly

August 08, 2018


Hello...really its an amazing site but can you give me a schedule (PLAN) if I want to do 2 days per week from workout A,B,C.


August 02, 2018

Adrian Bryant

yes, simply pick any 2 days during the week separated by at least 2 days so Mon and thursday is fine.

Even ONCE a week is fine provided you get a tiny bit stronger each workout

August 02, 2018

Rose H.

Good Afternoon Adrian,
So I tried doing 60 lbs. for the hip thrust but my thighs are killing me and I am not feeling it on my butt but rather on my thighs and 60 lbs is quite heavy...I place it on my belly and sometimes it is hard to breath that is why I get super discourage.
Besides the hip thrust, what workout can I do to increase the muscle on my hip dip area so it can make my waist to hip more curvy and round. Also, what is the best workout to lift my butt to look more perky and rounder?
Is 10g of sugar in Greek yogurt too much if I am trying to lose belly fat (what should be the servings daily)? Thanks Adrian!!

July 26, 2018

Adrian Bryant

1. You can try squats but place the weight on the crease of your hips and not your belly when doing hip thrust.

2. 10g of sugar is fine but as for losing belly fat is all about calorie intake. arer you tracking cals

July 26, 2018

Rose H

Thank you Adrian! Say if I ate the amount of protein I need for building a bigger buttock during the day, does that mean I don’t need a protein shake right after the butt workout? Also, how many cups would you recommend a day for full fat Greek yogurt or do you recommend low fat/nonfat instead? Thanks again Adrian!!

July 28, 2018

Adrian Bryant

No, its not about WHEN you eat the protein. Its only about getting in enough protein each day and it does not matter if it comes fro mshakes or food

for fat loss just worry about total calories and not exactly cups. As for getting the protein you need to build a bigger butt then you can do the math on how many cups it'll take to get all or some of the protein you need for that day

July 28, 2018

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