17 Ways to Make Your Butt Bigger

1. Do Butt Bridges or Hip Thrust

Butt Bridges

Hip Thrust

• All you need to do is 3-to-6 sets using a weight that allows you to only do 5-to-15 reps per set of either the butt bridge OR hip thrust 1-to-2 days per week to Make your butt bigger every 2-to-4 weeks
• You can add some of these other butt exercises to your workout (but you really don't need to) and don't waste your time with these butt exercises

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…

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
Ciara, Fergie
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
CoCo, J-Lo
Jennifer Lopez, Vida Guerra
Vida Guerra , Andressa Soares
Andressa Soares, Beyonce
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.

• How much weight do I need to lift to build muscle?
• How many reps do I need to do to build muscle?

3. Stop The Insanity!

Insanity: doing the same thing over and over again and expecting different results. Albert Einstein

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…

• Keep a training log
• Keep up with how much weight, reps & sets you do each workout.
• Try to get a little bit stronger each workout by using heavier weight, doing more reps (staying in the 5-to-15 rep range) and/or up to 6 sets.

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

• You'll need to do at least 5 sets and/or…
• You'll need to do at least 9 reps per set and/or…
• You'll need to use at least 105 pounds to progressively get closer & closer to getting the bigger butt you want.

Training logs…

• JeFIT - Workout,Fitness,GymLog (android app)

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

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?

8. Feed Your Butt

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

• 91 High Protein Foods

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…

• When doing the squat you would squat down and then pause for 2+ seconds before squatting or standing back up to starting position or…
• When you do the hip thrust you would pause for 2+ seconds while your butt is on the floor before thrusting your hips up in the air.

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…

• Start off with a heavy weight you can only do 5-to-15 reps with and after you've done up to 15 reps…
• Drop down to a lighter weight that is usually at least 10 pounds lighter and once again do up to 15 more reps and after that…
• You drop down to a lighter weight again & you keep repeating the process of doing as many reps as you can before dropping down to a lighter weight as many times as you like.

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

• You would start off by doing a butt bridge with 160 pounds for 12 reps and then…
• You would do 140 pounds on the butt bridge for 10 reps and finally…
• You would do 120 pounds for 10 reps to finish off the drop set.

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

• The video below shows you how to stretch before doing squats or lunges which will allow you to squat down deeper past parallel or do ATG (Ass-to-Grass) Squats for a better butt workout.

• Do hip flexor & lower back stretches for at least 2 sets of 30-to-90 seconds before hip thrust or butt bridges allowing you to extend your hips more to involve your butt muscles more.

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
Ciara, Fergie
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
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…

• First, you do a butt isolation exercise like donkey kicks, cable kickbacks or reverse hyperextensions for at least 1 set of 8-to-25 reps with lighter weights and then…
• You'll complete a set(s) of Squats, Lunges or Leg Presses where you'll automatically feel your butt muscles working much harder because you've already burnt them out.

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

• You could also do this 5 minute or 4 minute butt workout to pre-exhaust your butt.
• You could do multiple giant sets where ONE set = 8-to-25 reps of a butt isolation exercise followed immediately by 5-to-15 reps of Squats, Lunges or Leg Presses

16. Maca Doesn't Work

• Maca or those other so called magical pills do nothing to help your butt get bigger.
• The only magical supplements are Protein shakes, Protein Bars and/or MRPs because they help you get enough protein for a bigger butt. See how much protein you need for a bigger butt

17. It Won't Take Long

• It'll take you only 2-to-4 & definitely no more than 4-to-8 weeks to get a butt like Ciara
  Ciara, Fergie
  Fergie, Kate Hudson
  Kate Hudson or like this
• Expect it to take at least 4-to-12 weeks to 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
  this butt here

More Ways to Make Your Butt Bigger

• 3 Bigger Butt Workouts
• How to Do Squats for a Bigger Butt

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

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