To Make Your Butt Bigger 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

GROUP A
Click Pics for Exercise Tips

GROUP B
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 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

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

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!!

amkostenko

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
Ciara
, Fergie
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
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 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?

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 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
    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 C?

You'll certainly get a slightly bigger, 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.

You may actually get a much bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
or Beyonce
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?

No.

  • 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

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1-35 of 996 Comments
Name*

Does how and when and in what amounts I consume protein matter? I've heard u should split it equally over 6 small meals but with my lifestyle that is quite hard. As long as I get protein in my system every 3- 4 hours that should be sufficient to keep those growing muscles replenished right?

August 17, 2017

Adrian Bryant

NO for first question

August 17, 2017

Izzy

Ok so for glute activation, I PAUSE for 2 sec when my butt is on the floor, and SQUEEZE my glutes when their in the air? What about also pausing when I'm squeezing my glutes at the top or is that no good. Also I know all these butt exercise are good but what is a good exercise for specific target of the hip and upper thighs to make them much wider. Thanks Adrian

August 07, 2017

Adrian Bryant

all you need to do is squeeze for 1-to-2+ seconds at the top.

deep squats target thighs, hips and butt

August 08, 2017

Izzy

How do I get my glutes at maximum activation before working them out,and stretches you recommend? I have very weak glutes, am quad dominant and need HELP to keep them from taking over.. also how do I keep them activated during daily activities n just everyday life? I feel like, no glute gains on the horizon if I don't get them to fire!

August 07, 2017

Shernice

Hey Adrian i train glutes 2x a week n i incorporate all these workouts but im not gettin the desired results. I go as heavy as i can and i eat alot. But my booty isnt growing 😢. Genetically i dont have a round or shapey butt. What am i doin wrong?

August 06, 2017

Adrian Bryant

what exercise, weight, sets and reps are you using and are you tracking your progress to get stronger each workout? what about protien intake

August 07, 2017

Name*

Hi!
Question1. I have a "square" butt. Can I truly beat genetics with this plan or is it only realistic to expect that my bum might get bigger but not lose it's square shape.
Question 2. Can I get a big butt with resistance bands only?
Question 3. About the "square" shape, will those plan help to fill in my hip dips that I have
Question 4. U haven't mentioned it, but I've been hearing about the wonders of doing stomach vacuums how they make your waist smaller.. fact or myth?
Thanks so much!

August 02, 2017

Name*

Another q, other advice I've found other places say you should switch up different butt exercises to hit every butt muscle for optimal gains. U just recommend the weighted hip thrust and promise the same thing big booty gains. Can u explain to me why that works vs switching it up to hit all da muscles?

August 02, 2017

Adrian Bryant

1. yes. the square shape can be lost by losing fat + this workout
2. maybe not a bigger butt you're satisfied with
3. yes
4. fact but it will not burn belly fat
5. no need to switch. as long as your butt gets stronger it will get bigger. see this

August 02, 2017

Lani

Hey Adrian,

I'm about 5' 5" and have a pretty flat butt. I recently bought a 110 barbell weight set and am able to work on my butt. How many reps would you suggest for hip thrusts? And coming from flat glutes, how long approx. would you say it would take working out as much as 5 times a week?

July 24, 2017

Adrian Bryant

in my experience you will outdo the 110 pounds quickly within 2-4 weeks but to progressively get a bigger butt you are satisfied with you may need more than 110

July 25, 2017

Amani

Will doing these exercises cause me to lose weight? I am skinny and don't need to lose weight, I want to tone my body instead

July 23, 2017

Adrian Bryant

no. bigger butt only

July 24, 2017

Lila

I saw China Renee's squat workout on YouTube. She said it took 4 months to get her butt. I put together my own routine since my gym doesn't have big heavy barbells. I was going to do the following routine 3x a week.

-leg raises 20
-fire hydrants 20
-butt bridges 15
-sumo squats 15
-jump squats (jumping in and out) 15
3 sets 15-20reps each

If I saw consistent along with eating a good amount of protein I'll have that big Vida Guerra butt in 4-6 months right?

July 23, 2017

Adrian Bryant

itll get bigger but you'lll hit a point where it cant get bigger b/c you are unable to get stronger (with more resistance)

July 23, 2017

Gaby

For workout C with hill sprints is it uphill or downhill running? Or should I do both to work out each gluteal muscle?

July 15, 2017

Adrian Bryant

just uphill

July 17, 2017

Lauryn

I remember one time you tilde me to keep the rep range like this:
12, 10, 8, 6. Start with a lighter weight for 12, then increase it with each set. Do 12 reps with light weight, then 6 reps with the heaviest. Will this help?

July 11, 2017

Lauryn

Also. Do hip abductirs work? I was thinking of doing that, then the leg press along with the 12 10 8 6 rep range. I'm not giving up on getting that butt that's for sure.

July 12, 2017

Adrian Bryant

Yes but mke sure you aare using weights that only allow 12,10,8,6 reps and are you doing hip thrust

July 17, 2017

Bonny

I have a bit of a tummy to lose so I kind of want to go on a diet but at the same time I want to build glutes so what would u recommend for someone w a fat stomach and flat buns as far as calories and workouts to get a flat tummy and bigger butt

June 29, 2017

Namy

My butt was 93cm. after I started eating lots of protein (79 gr. + as it showed me here) and exercising intense 10min AB workout my butt become 91,5-92cm and it looks smaller (it is not full as it was before). I've also noticed this before, when I eat more protein my butt becomes smaller(at that time i wasn't doing weight exercises) and i want to make it a little bigger. I started doing weight exercises (as shown here) and i follow your diet. I did weight training only once so far and i'll continue till I got the results I want. Why my butt becomes smaller insted of becoming bigger? Will my thighs become huge from this exercises? and Does doing intense ab workout affects my butt? (cause by doing intense workout you burn fat and probably also the butt fat??)
Thanks

June 28, 2017

Adrian Bryant

any loss from your buitt area while on a fat loss diet will be due to fat loss around the hip area so you really haven't lost any actual size (muscle) from the butt

June 30, 2017

Namy

What should I do not to lose fat but gain weight (muscle) ?

July 01, 2017

Adrian Bryant

to NOT lose fat then eat enough calories to maintain your weight. this is something you can figure out thru trial and error

July 03, 2017

Namy

I understand that, but I eat food that contains enough calories to maintain my weight and eat a lot of protein and still lose fat? Is that because of the high amount of protein? cause my goal was not to lose fat but to gain weight by eating healthy food and not to burn any fat I already have?
Please, can you give me an exact answer to my question?
thanks

July 03, 2017

Adrian Bryant

Icant answer exactly with the exact amount of calories you need b/c that's something you will need to figure out combined with your daily activity or how many total calories you burn daily so if you are currently losing fat then you simply need to increase your calorie intake so that wont happen

July 03, 2017

Meg

Can you plz tell me how many calories I should be eating to achieve a perkier butt I'm 5'4 138 36yrs old I am not into bodybuilding I prefer lean ppl r telling me that I need to lift heavy and eat over 2000 calories to get a bigger butt I do not want to gain fat that is too much food to eat I would like to eat at a defeceit and still see results so what would u recommend

June 26, 2017

Lauryn

My gym doesn't have heavy weights for the bridge nor thrust, but there's a leg press machine. I did 2 sets of 2 with 40lbs, then a drop set with 10 reps with 40lbs. When I finished my butt and legs felt very tight. Next time I do it I will do 3 sets of 12 then a drop set of 10. I will increase the weight as well. If I do this twice a week I should get the Beyoncé butt in 4 weeks right?

June 19, 2017

Adrian Bryant

you'll get closer to a beyonce butt in 4 weeks

June 19, 2017

Name*

Can I do the hip flexor stretches on the days i dont workout?

June 14, 2017


Incorrect please try again
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