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

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

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

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1-35 of 965 Comments

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


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


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

June 14, 2017

Adrian Bryant

yes, and i recommend it but dont overdo it

June 14, 2017


I wanna gain a bigger Butt but if i eat at least the minimum protein and less than minimum calories because im trying to lose weight will i still gain muscle?

June 14, 2017

Adrian Bryant

yes. muscle gain is all about getting stronger and getting enoigh protein

June 14, 2017


Can you use ankle weights for any of the workouts? That's what I have.

June 13, 2017

Adrian Bryant

no. see workout C

June 14, 2017


i am doing workouts "A" by doing " Weighted Hip Thrust"
but when i finish i feel so much pain in my thighs more than the butt.
is that mean that thighs muscles works more than butt muscles?
and iam so afraid of this point because feeling pain means that the muscles work and i dont want my thighs to be bigger, just the butt.
so why do i feel this pain?

June 05, 2017

Adrian Bryant

remember to push from your heels and squeezw butt at top of movement

June 05, 2017


Hello Adrian.. I asked this question already but I can't seem to find my comment as I can get the answer so here it is again.... I want to know if I can grow a bigger butt using resistant bands and no weights

June 04, 2017

Adrian Bryant

yes, by using workout C on this page

June 04, 2017


Hi Adrian,

I've been following your page for some years now and I even have other friends hooked too! I naturally have a large butt (45 inches) but absolutely no hips. How can I widen or build my hips? I don't care if my butt gets bigger or smaller...thanks!

May 08, 2017

Adrian Bryant

the stuff on this page will do that but do this to focus on hips

May 08, 2017


Hi Adrian,

I am currently on a break from school so I have decided to workout. I love your website, you make things very simple and easy. I thought weight loss was a struggle, but after seeing this I think its actually doable!

I am following the perfect body plan, I'm working out 3 days a week. My height is 5'8, weight when I started was about 193 lbs. I have not weighed myself since I started this routine (2 weeks ago).

My butt is big, but I don't know how (maybe the toilet seat) it got flat from the sides and the middle sticks out. I have been doing the butt bridge with 55-60 lbs, 5 sets, 9 reps. I increase a rep each week. My butt muscles hurt the day after the workout. By doing the butt bridge will I be able to get the flat parts bigger and rounder? Or would you suggest a different exercise. I am not doing squats or lunges because I don't want thick thighs, my thighs are big as of now and I just want to reduce them.

Also, I'm doing the 10 min jumping jack workout 2x/per day (3 days a week, so 6 workouts per week). Would this interfere with my butt becoming bigger?


May 05, 2017

Adrian Bryant

the burr bridge will do the trick

the jumping jack workout will not intefere

May 05, 2017


Hey, me again!

I have started working out since the past 3 weeks. As I've previously said, I work out 3 days a week (I use your perfect body 3 day a week schedule). For fat loss workouts I do the 10 min jumping jack(2x).

Question 1: I do weights for my butt, back, arms, chest. However, for my arms and back does doing weights matter? Or do I first have to lose fat?

Question 2: Some days the fat loss workout seems okay and some days it feels harder, why is that (usually towards the end of the week)?

Question 3: I am eating no more the 1900 calories per day, working out 3 days. Why am I not losing weight at a faster pace? I weight 189 as of now and I was 195 when I started.

Thank You!

May 08, 2017

Adrian Bryant

1. it matters but you wont see the results or the toned sleek looking arms until you have lost enough fat

2. just how it is or maybe you need to limit it to 2-4 days a week at first

3. then go lower than 1900 if not satisfied. how do you track caloreis?

May 08, 2017


I use myfitness pal to track calories.

The reason I don't want to go lower on calories is because I want my weight loss to stay. If I lower cals now and then afterwards increase my cals, I think it will cause weight gain.


May 08, 2017

Adrian Bryant

weight gain only occurs if you are inactive and/or eat too much. you can safelty increase cals if you increase your protein intake and/or get more active

May 09, 2017



So just to clarify, for weight loss I should eat less than 1900 cals according to my height/weight. However, for a bigger butt I can consume more cals.

My goal is fat loss and a bigger butt. My protein intake per day is 100g, however it shows I should be eating 125-145.

I'm confused on what I should do.

I am currently 189 pounds, my goal is 155 pounds. I want a toned body, flat stomach, and a firmer/bigger butt.

Sorry for asking too much!

May 10, 2017

Adrian Bryant

1. NO, more calories does not equal a bigger butt/more glute muscle. More or too much calories leads to fat gain

2. biger butt muscle = getting stronger + enough protein see 1,2 & 5 here

3/ Yes then 125 for you is right

NEVER hesitate to ask questions. ask as many questions as you like until you reach your goal

May 11, 2017


Will working my butt muscle bigger can help me to get rid of my cellulite on my butt ?!

April 25, 2017

Adrian Bryant

some but to mainly lose cellulite is mainly from you losing weight

April 25, 2017


The problem is im not that fat im 63 kilos ,167cm i have like 5 kilos to go but i have lots of dimples on my butt its ugly sister is more heavier than me and dont have that much cellulite on her butt is so frustrated

April 26, 2017


What would you suggest for me to put on 5 pounds of lean muscle mass mostly in the lower body area to become more curvy?

April 17, 2017

Adrian Bryant

workout B on this page

April 17, 2017


I've been researching on how to grow my but and came across you and also bret Contreras. U say work out max twice a week to alow muscles to rest, and stay in the 5-15 rep range, and Bret says to work out quite a bit more in a week with higher reps also. Can u tell me why your plan works vs his? Also, how do I know if the hip thrust that u both recommend is working if I'm not seeing results as soon as i woud like?

April 12, 2017

Adrian Bryant

both of our plans work. to make the butt grow you need to get stronger each workout. We just go about in different ways. I feel mine may be more compatabile to you being you only need to workout 2x a week. Ivegotten results out of women ONCE a week.

I would only look for a change ONCE every 2-4 weeks and the hip thrust is the best butt exercise out there

April 13, 2017


Hello again, Adrian.

As far as protein powder goes I've heard Optimum Nutrition Gold Standard is one of the best? What would you recommend as a great brand?Also what would be the best way to use it my daily life? The guide says I should intake 71-93 grams of protein per day but I don't want to misuse the powder.

Thank you.

April 01, 2017

Adrian Bryant

I also use ONG

just focus on getting 70+ grams of protein per day from food, ONG and/or other sources

April 02, 2017


U have instructed about how many sets and reps to do. I understand how being able to do more than 15 reps means you must up the weight, but as I get stronger and stronger, can I up the amount of sets I do also? Or just stop at 6 sets n keeping upping my weights only?

March 31, 2017

Adrian Bryant

yes or add these tricks but I wouldnt go over 6 sets

March 31, 2017


I'm only 14 years old and I don't have weights at home. How many pounds do you suggest the weights should be and what can I substitute for them, I'm 5 5' and only weigh about 110 pounds .

March 25, 2017

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