One of my favorite body parts to train is the “butt” also known as….booty, rump shaker, tush, fanny and derriere. No matter what you call your backside the goals for most seem to be the same….round, lifted and firm. Now it is not easy to change the “glutes” but with consistency, proper training and nutrition it is VERY POSSIBLE. Although, do keep in mind genetics play a big role as well.
BUILD A STRONGER BUTT WORKOUT:
1. Make sure your weights are appropriate for the rep range. If your rep range is 8-10 and you can easily do 15 then the weight is too light. If you have trouble with 5-6 and can barely finish it might be too heavy.
2. Always always focus on form. Squeeze glutes in each movement.
3. Nutrition plays a huge role so be consistent with proper amounts of macronutrients- protein, carbs and fats.
Workout #1:
Deadlift: Stand with feet shoulder width apart. Knees soft, bend at torso and take bar to shins or ankle making sure you feel hamstring tension without rounding back. The bar should graze front of leg in each movement. Squeeze glutes at the top of the movement. Do 3 sets of 8-10 reps
Goblet squat: Feet shoulder width apart. Hold a kettle bell or dumbbell at your chest. Push butt back and bend at knees to squat as deep as YOU can go. Keep torso upright. Squeeze at the top. Do 3 sets of 12-15
Bulgarian Split squat: Dumbbell in each hand and stand with feet staggered. One foot back and one forward. Keeping torso upright, lower back knee to floor and press through front heel to stand up. Do 3 sets of 10-12 per leg. Movement should be slow.
Glute bridges: Sit on floor and roll a barbell up your leg to the crease of hips. Bend knees so feet are flat and close to your glutes. Press hips up and squeeze at top of movement. Do 3 sets of 15-20
Try this workout 2 times a week and along with proper nutrition and some high intensity cardio and you will notice those glutes start to change form and shape!
Happy training and thank you for reading!
Felicia Romero
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