Best Exercise For a Bigger Butt = Hip Thrust

Best Exercise For a Bigger Butt = Hip Thrust


Okay, right here all I’m doing is the hip
thrust exercise to rip my butt muscles to make my butt look better. If you
notice, at the end or the top of the exercise, I stop for at least two seconds
to breath and contract my butt muscles real hard to get a better butt
workout. Now, to get set up to do this exercise, you
just slide back into a bench, a chair, or a box that’s about 15 to 20 inches
off the ground and you put your back into the bench. Then you begin the
hip thrust exercise, like this. Once you can do about four sets of ten
to 20 reps like this, then you can go to a more advanced version and do the
one leg hip thrust like this. You continue to do the same thing where you
pause at the top and squeeze your butt muscles for at least two seconds. Once the single leg thrust gets easy, you
can go back to the regular hip thrust like this. But this time you can use
extra weight like I’m using now in the video. In this example here, I’m using
a dumbbell for extra weight. Once dumbbells get too easy, you can use heavier
weights by using a curl bar loaded with weights like this. Although
you don’t have to, to make you more comfortable make sure you have some padding
around the bar, like I do in the video. But if you don’t have a pad,
you can wrap some old clothes or towels around the bar for extra padding. Don’t be scared to use heavier weights. As
your butt muscles get bigger and stronger, you’re going to have to use heavier
weights like these to make your butt get bigger, stronger, and sexier. If the real big, heavy weights do scare you
and you still want to keep seeing more and more good results for your
butt, then you can just use lighter weights and do single leg hip thrust
to get the same results you’d get if you were using real heavy weights. The only thing that may be bad about this
exercise is that as you start to use weights, you may have to have someone
place the weights on your lap for you. This will be a problem for you if you
don’t have someone to help you place the weights on your lap for you. But
you can easily overcome this problem by using lighter weights and using
one leg like I’m doing now in the video. So for example, if a 40-pound dumbbell is
too heavy for you to get on your lap all by yourself, just use a lighter 15
to 20-pound dumbbell. Use one leg to get the same results you’ll get by
using two legs with 40 pounds. This exercise can also be done at home like
this with a chair. Just make sure your chair is anchored against a wall
to prevent you and the chair from falling over. If you have any kind of
weights around the house like dumbbells, milk jugs, or anything you can
think of to put across your lap, it can be used as extra weight for this exercise
to give you a better looking butt. Okay, let’s go back over this one more time.
To get the best results with this hip thrust exercise, if you’re not going
to use any extra weights, do four sets of ten to 20 reps where you hold
and squeeze each rep at the top for at least two seconds. Once that gets easy,
move on to four sets of ten to 20 reps with one leg, where you also hold
and squeeze each rep at the top for at least two seconds. If you are going to use weights do four sets
of eight to 12 reps and you want to hold these reps for up to two seconds.
But you can just come up and down for each rep without stopping if you
want to, if you are going to use extra weights. As you get stronger, try using
heavier weights like this. If you don’t have heavy weights, or if you
don’t like using heavy weights, just move up to using lighter weights but
with one leg to get the same butt results you’d get from using two legs with
real heavy weights. Finally, make sure that whatever that you’re
doing your hip thrust exercise on will not move while you’re doing the exercise.
So if you look closely, you can see that the bench I’m doing my hip
thrust exercise on has dumbbells behind it to prevent if from sliding
back or tipping over. Right here, when I’m doing my hip thrust exercise
on a chair, the chair is fully secured against the wall.

100 Replies to “Best Exercise For a Bigger Butt = Hip Thrust

  1. Thanks a lot for the movie. Appreciate You tube because of this kind of material!!!

    My mate was formerly bullied. He stated he was planning to get bigger. I laughed at him. I didn't believe him…. Til suddenly he packed on 40 pounds of genuine muscle mass. He made use of the Muscle Building Bible – look for it in Google. He does not get bullied any more. I actually subscribed the other day. See what happens. Plus this mans emails are interesting!

  2. THIS GUY JUST COPIED AND RIPPED OFF THE GLUTE GUY BRETT CONTRERAS, HE MADE UP ALOT OF THESE EXERCISES.

    WHAT A LOSER!

  3. i have a really soft butt. so i do this exercise to get a bigger butt, would my butt get harder? cuz i dont want it to

  4. Two reasons.

    One: If you do not excercise the butt and spend many hours sitted, you can hurt your lower back because you have no support or "cushion" to hold your body (personal experience)

    Two: A man with a considerable (not huge) butt is starting to become atractive to women's eyes. Of course, a man will never have a woman's butt (unless he gets a surgery).

  5. they have enhancements where yhu can put ya dick thru a tube nd get hard nd let it sit…some have a pump…do it a lot nd ill grow

  6. I already told you. before I started eating right it didn't matter how much I exercised my abs were still jello. But In a best female model 2012 exclusive interview she had mentioned about her strong abs with this 7 food items. you can watch out here : bit.ly/11zlEIr?=yvfxm

  7. Yes. My butt is bigger but also these exercises lifted and firmed it up. Also… still have a lot of work to do to get my waist where I want it but it's definately smaller than it was months ago when I started doing all these nowloss routines. Great free workouts

  8. yes i mean it. we must kill the bad fat and belly first to get the 6 pack. Listen to this I heard that most of the celebrities used to follow to kill their belly using this 7 food items. if you are serious go for it now bit.ly/10RscZo?=lcxxd

  9. If I use this in combination with butt bridges will I get better results? Also I already have a big booty, but I would like it bigger. Will it get smaller before it gets bigger?

  10. Last time I checked women like built men with nice, round, perky, firm butts. I know I do. Plus what is a physique without a nice round butt? It wouldn't look right otherwise….

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  12. Dang, I want some more tae kwon do shoes like those ones. I grew outta mines. actually long time ago and to this day I bet I been thru bout 6 or 7 pairs and there not cheap either. And there's a lot more then these lil exercises in tae kwon do and really a lot of different types of workouts in martial arts that works u out and even if you are in shape I can still make you sweat and get sore. Every morning after the night before's class.

  13. I already told you. before I started eating right it didn't matter how much I exercised my abs were still jello. btw!but ye the surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items. i found it here bit.ly/11ZJBO3?=ehpzq

  14. i think the workout was made for women :S ….not because it's a guy demonstrating the workout means he's trying to get a big butt… if you go to the gym and your trainer is a male he would have to know how to target what most women like right …?

  15. Hey! thanks a lot for this useful video. By the way, I hear many people keep on talking about butt enhancement methods called Buttzonix Secrets (search on google), but I'm not sure if it's good. Have you ever tried Buttzonix Secrets? I have heard many unbelivable things about it and my cooworker has increase her butt size naturally using it, but she refuses to tell me: (

  16. You're right. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly.

    Listen to this I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard.

    you can see it here bit.ly/17TA2A8?=hsfhs

  17. Hello! thank you for this useful video. By the way, I notice lots of people keep on talking about butt enhancement method called Buttzonix Secrets (google it), but I'm not sure if it's good. Have you ever tried Buttzonix Secrets? I've heard many awesome things about it and my work buddy has increase her butt size without surgery using it, but she refuses to tell me: (

  18. Ask a black woman how she got her ass. Stop listening to fitness vids and injecting stuff in your ass. First of all you have to have the genetics.

  19. Thanks for the video, I''m going to add it with my current workout. By the way, you're a BEAST WITH THOSE WEIGHTS

  20. Hello! thanks for this helpful video. By the way, I hear many people keep on talking about butt enhancement method known as Buttzonix Secrets (google it), but I'm not sure if it is really good. Have you tried using Buttzonix Secrets? I've heard some amazing things about it and my mate has increase her butt size naturally using it, but she refuses to tell me: (

  21. true genetics has A LOT to do with it but if you don't have the predisposition for large natural glutes then you do have to do work to get where you want to be. won't be the same as those who don't have to work for it but leg and glute workouts certainly do make a difference! … true about injections though… thats no bueno. definitely agree with you on that part!

  22. Genetic factors play a very vital part in every exercise.All cannot get the same results they desired.But it can keep you fit.Don't jump to conclusions, that all can achieve it.

  23. thats a liy that dont werk it is stupid such a liy im a girl myself and it dont werk cant u see what he is doing he is liying thay are liying it just macks it smaler and it macks u weak tierd it dont work

  24. Hi Adrian…..just started the excercise today and I started with 60pounds and I did 4 sets of 8 reps..i want to know how long you pause between each set. Or if you should pause at all after the 1st set before going to the second set.

  25. I had a pretty normal body 3 months ago. A little curve in my hips but not something you would call appealing. Did you ever heard of Abbeys Butt Boosting Course? This is the first course that suits my needs (because Im lazy..). Just google it and find out yourself!

  26. Hey Adrian,when i used to do squats my butt the next day will hurt now its like it doesnt do that anymore and i need to feel that burn in my butt while im doing what are some tips you have. thanks

  27. This exercise is really great. My trainer had me doing these yesterday, and man it will wear you out. After to sets of ten with no weights added, i felt like i had to puke lol… But thats with already working out my legs doi g swuats and other stuff. But this right here, is a legit workout

  28. This exercise makes me nauseous because I get motion sickness quite easily. What I do is, when I get at the top, I hold it for more than the 2 seconds. Right now, I'm using 40Lb dumbbell and I count to 10 before i dip back down. Is that ok? What do you suggest?

  29. Hi Adrian. I have a bad thoracic spine. Is there another way I can do this exercise without doing that with my upper back?

  30. I read lots of superb reviews on the net about how exactly Clegenatur Methods (just search it on google) will help you increase your butt size without surgery, has anyone tested out this popular butt enhancement secrets?

  31. Is there a way to do this without accidentally increasing calf-size? I can't seem to find any butt workouts that don't involve a risk of increased thighs or calves 🙁 .

  32. Hey Adrian , I have a question. I am a boy and i want to get my bum bigger. How many hip thursts should I do per week and how many days of rest ?

  33. Adrien, I am 5'7" and my weight is 64kg.

    I wanna make my butt bigger and smaller waist but don't wanna loose any more weight.

    Also I have cellulite on my thighs and butt so what exercise should i do more?
    I have been doing squats but not very consistent wth it.
    Hope to hear from u ..Thank you

  34. Thank you so much for this! I will be doing your videos for a smaller waist, thinner thighs and bigger butt. I will be documenting everything so I can help show my results. I already have a nice body, I want to get to the next level and I hope your videos help. I was thinking of working out 5 times a week by alternating, butt day, thigh day, waist day, butt day, thigh day. What do you think?

  35. Hey Adrian,
    Love your Site! What are good glute super set workouts to really help the butt grow big and round? I currently do the exercises you mention on your site and leave the glute bridge for last. But just wanted to know if there is a way to optimize the workout such as with super sets to get the best out of the workout. Thanks again for all your tips. You are awesome!

  36. omg did anybody ever do the fucking work out n got results shit all I'm seeing is questions WHO ACTUALLY DID IT 😡

  37. if i do this does it make my thigh bigger(gain muscles)? because i dont want muscles in my thigh and make it look thick! 😩

  38. is it better this way i usually see the thrust with the persons feet on the chair and head on the floor

  39. You're amazing! I love you and I thank God He gave you life!! You can totally hear and see the love you have for fitness in all your videos! I appreciate the time and effort you put into these videos❤️ May God bless you with a long healthy life💪🏽

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