Whether you love her or hate her, there is no denying that Kim Kardashian has a big butt. And in this article I am going to tell you the exercises that you will need to do to get one equally as big or as big as your butt can genetically be without getting fat.
First things first, in order for you to grow any of your muscles you will need to eat. If you dont have the first clue about dieting, then either head over to the diet section and come back or sign up to our email list below, give us your details and we will recommend you a diet based on your butt building goals.
If you know all about nutrition then lets continue.
Ok, so now you are ready. Chances are you have searched the internet a tonne for routines and havent decided on one, well give this one a chance and you will have a big round bubble butt in weeks, I promise.
There are many routines out there that advocate just doing body weigh exercises without weights. I am totally against this, I dont care if your the weakest person in the world, if you can only hold a bar, then use the bar. You need to lift a weight to sculpt that butt into a work of art.
The first exercise you will want to do is the king of all exercises. The Squat. The squat in my opinion is the best exercise in the world. Not only will it give you a big butt like kim kardashian but it will also hit many other muscles throughout your body including your legs and core. Infact I dont even exercise m core other than when im using it to stabalise myself doing squats and in my opinion I have a pretty good six pack.
I would recommend warming up in the squat rack with just the bar, or if you workout at home get a set of dumbbells and hold them by your side and squat. The first set should be slow and used just to warm up, I roughly do anywhere in between 8-12 reps to warm up.
After you have warmed up lift a weight you feel comfortable with and do a further 8 reps. Your routine should look like this.
Warm Up No weight 8-12 reps.
Squat with weight 8-12 reps, 3 sets. (120 seconds rest inbetween)
Make sure you go down as low as possible while being safe. The lower down you go the more muscle is activated in your glute (butt) area.
Next do some rear lunges with weight. This time you dont need to warm up as your legs and butt should already be warmed from the squatting.
Rear lunges with weight 8-12 reps, 3 sets. (120 seconds rest inbetween)
Rear Lunge Technique
The last exercise that I recommend is a side lunge with no weight. After doing all of the exercises above your muscles in your legs and butt will be burning, so to finish them off you wont need no weight, just use your bodyweight and hit out some sideway lunges. I recommend doing 10 on each side and then switching up to the other leg. Rest for 120 seconds and do another two sets. Once you have complete the sideway lunges you will be glad to know that this workout is all over.
Side Lunge Technique
To be clear the whole workout looks like below:
Squat with bar or dumbbell handles 8-12 reps.
Squat with bar and weight/dumbbells and weight 8-12 reps, rest for 120 seconds and repeat a further twice.
Rear lunges with weight for 8-12 reps for 3 sets. Rest 120 seconds in between reps.
Finally finish off the workout with side lunges with no weight, do 10 a side and rest for 120 seconds and repeat a further twice.
I recommend doing this workout 3 times a week with atleast a days rest inbetween a workout. An ideal scenarion would be Monday, Wednesday, Friday. I recommend you doing this program for atleast 8 weeks, within that amount of time you could go from having no butt at all to looking like kim kardashians long lost sister. A word of warning though, you will struggle to fit your butt into your clothes after carrying out this routine. You will also find it hard, and its not uncommon a few days after training to be walking around like a crab due to the fact this routine destroys your butt and leg muscles, but if you make sure to get enough of the right foods down you then you will be fine.
As i said earlier in this article, if you dont want to go to the gym and use weights in the mens area then this workout can be done easily at home. All you will need is:
Beginner to Advanced (More expensive but will last you longer, weight can also be adjusted)
If you want to grow that booty then you will need to know what foods to eat and how much to eat so sign up to my newsletter and I can send you dieting advice along with a free 50 Fat Loss Tip ebook that will help you to start losing weight this week.