I want my legs & butt to get bigger

You: I am doing what I should to achieve the goal I want. What should I be doing?

Us: Continue.

Answer: Time.

Heavier weights and make sure you intake enough protein.

Yes to the deadlifts, squats, lunges... but I'm also going to speak up for barbell glute bridges! Google them

http://www.myomytv.com/the-glute-journey-glute-bridge-to-hip-thrust/

This girl has awesome glutes. I want to progress in my training to where she is and she tells you how to do it too

Butt Bible is a great workout. Also you have to eat enough food to build the muscle. At least eat at a maintenance.

Squats, deadlifts, lunges...with weight!! Also, to gain muscle, a calorie surplus!

I'm doing this myself, I want bigger legs + butt too

eat a a calorie SURPLUS.

Listen to this. Most aren't going to bother mentioning this little piece of the puzzle.

Yup, this.

Any suggestions? Specific please
The squats & lunges are working their magic but I need more!

The routine I do consists of weight lifting first and cardio second, but I still do cardio (mainly running). I change up everything all the time. My running is sometimes long easy runs, sometimes HIIT, sometimes shorter medium pace runs. My weight routine changes each day, each week, Circuits, Intermittent Super Sets, Fibonacci Pyramids, X-sets, Progress Venus Pyramids, and some splits, constantly changing it up, everything a variety of Strength, Hypertrophy, and Endurance.

Legs; In addition to Deadlift's, Stiff Leg Dead Lifts, Sumo Dead Lifts and Squats I do Bulgarian Split Squats, Lunges, Reverse lunges, Curtsey lunges, Step Ups, Crossover Bench Step Ups, One legged Deadlifts (T-Bend), Lunge Matrix, Bowler Squat, One Legged Get Ups, Bower Squat and Calf Raise, Bowler Squat + Stiff Leg Deadlift, Curtsey Lunge + Dumbbell Squat, T-Bend + Y-Squat, Reverse Lunge & Step Up, Curtsey Lunge + Step Up, Y-squat, Narrow Stance Squat

It worked for me!

When I gain weight it's in my stomach and back, never in my legs & butt
Already do weighted squats and lunges

There's a picture in my profile of my legs so far, I was just looking for some more ideas

"Bulking" is different than just gaining weight. You'll hopefully be gaining mostly muscle and just a little bit of fat. The fat yes, still might go to your stomach but the muscle will go wherever you lift heavily (so hopefully everywhere).

And I think your legs look freaking awesome as they are.

Dead lifts are great butt exercises.

Mix up the squats-curtsy squats, plie squats, get all sides of that leg and glute.

And step-ups on a high bench are great too.


If all that fails, I volunteer to give you some of mine. :-P

Love deadlifts. Cable pull-throughs, sumo, plie and goblet squats, hip thrusts with weight on a Swiss ball, weighted lunges and step-ups etc....keep increasing the weights as you get stronger.

Also, I just added these to my lifting routines.



Really target the butt.

Squats, lunges, deadlifts, and barbell hip thrusts are what I do.

How heavy of weights are you using?

So if i want the opposite, i should stop doing all of these things?!!!!!!!!