How to get a bigger butt in 3 easy steps

Published: 09th February 2010
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1. Do the right butt exercises and DO THEM RIGHT?


  • Instead of regular squats - Do wide stance power squats that target the butt and hips more and
    when doing lunges...

  • Come all the way down until the knee of the not working leg touches the ground because coming down only half way will not give you a good butt workout and...

  • Whenever you are doing any compound exercise like Squats, Lunges, Dead lifts, or even leg presses for a bigger butt...
    Make sure you always push from your heels to activate your butt muscles more and also...

  • Do sprints and even better - Do hill sprints on a very steep hill to quickly get a bigger butt & sexier legs - Have you ever seen the legs (and butt & hips) of track and field athletes? Although they do squats, lunges and dead lifts - the majority of their workouts consist of sprinting and...

  • Isolation exercises like the hip thrust and the butt bridge are the 2 best butt exercises you can do for a bigger butt but... Most people do the butt bridge and hip thrust without any extra weight (or added resistance) which will not make your butt bigger so...

  • Doing isolation exercises like the butt bridge and hip thrust without extra weight will make your butt firmer and sexier but it will not make it that much bigger unless you use extra weight and that leads into key #2 for getting a bigger butt which is...


2. Make each butt workout you do more intense

  • In order to progressively see your butt get bigger and bigger - you will need to start using heavier weights, doing more reps and/or more sets to your butt workout routine because...

  • If you do the same thing over & over you will just get the same results plus your body will quickly get used to whatever routine you are doing and you'll stop seeing results so for example...

  • After your first hip thrust workout without any extra weight - you will probably feel like you had a great workout but if you do that same workout again without any extra weight then you will quickly find out it is going to get harder to get any results unless you start using more weight, doing more reps and/or sets and also...

  • Another thing you can do to make your butt workouts more intense is to simply change up and do a different butt exercise or butt workout all together so for example...

  • If you have been doing hip thrust for 4 weeks then switch up to doing squats


3. Rest your butt and allow it to grow

  • Don't workout your butt everyday or even 3 times a week because the more you do workout your butt then the less time you are giving your butt muscles a chance to rest, recover and grow and...

  • At the beginning you may be able to workout your butt 3-4 times a week because you are still building up your workout intensity but as you get more experience and as your butt workouts become more intense (see key#2) - you will have to workout your butt less often and you may even get to a point where you can only workout once a week because of your greater workout intensity.



Adrian Bryant made the workout video called How to Get a bigger butt like Kim Kardashian in 4 minutes to help women get started on getting a sexier butt plus...

Adrian Bryant is the creator of NowLoss.com - A site that tells you How To Look better naked by helping you burn off ugly fat and build sexier muscles

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