{"id":6196,"date":"2016-10-24T14:21:57","date_gmt":"2016-10-24T21:21:57","guid":{"rendered":"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=6196"},"modified":"2016-10-24T14:55:00","modified_gmt":"2016-10-24T21:55:00","slug":"6-booty-boosting-moves","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/workout\/6-booty-boosting-moves\/","title":{"rendered":"6 Booty Boosting Moves"},"content":{"rendered":"

\"lewin\"<\/a><\/p>\n

If you\u2019re looking to boost that backside I\u2019m here to share with you 6 booty-busting\u00a0moves we often neglect. First things first, always\u00a0use weight<\/em>, second supersetting<\/a> is key<\/em>, and third you don\u2019t need to squat<\/em>! Below you\u2019ll find\u00a0some fantastic go-tos to remember while working on\u00a0those backside goals.<\/p>\n

    \n
  1. Glute Bridges<\/a> \u2013 This baby will have your booty burning like crazy. By targeting the booty first\u00a0<\/em>followed by the hammies and lower back, you will eventual develop that sexy hamstring-to-glute curve. Remember to start light on this move and then work your way up in weight. Starting too heavy may cause other muscles to step in and\u00a0make up for\u00a0the weak glute.\u00a0If you\u2019re feeling the burn somewhere else, drop weight! You\u2019ll also want to make sure you\u2019re pushing up through your heels. Pushing with your toes will cause you to activate the quads instead. Definitely not a muscle you should be focusing on with this move.\"bridge\"<\/li>\n
  2. Sumo Squats<\/a>\u00a0\u2013 Hello, Sumo! Not only does this move target your glutes\u2013burn, baby, burn\u2013but it also assists in sculpting a sexy inner thigh. In order for this move to work to its fullest potential always makes sure to lift with your booty first while keeping your back straight, and core tight. Add weight! We\u2019re building a booty here.<\/li>\n
  3. Cable Kickbacks<\/a> \u2013 Must. Add. Weight. (You may be noticing a trend here\u2026) This move is definitely a killer. But instead of setting yourself on the ground for this beauty, hit up the cable machine and go heavy. After four weeks of unwavering dedication you will undoubtedly see incredible results. But be careful and keep in mind that you want to use the glute to project the leg out and upward. Extending through your ankle and calf first will just rob your bum of this move\u2019s incredible magic.<\/li>\n
  4. Walking Lunge<\/a> \u2013 Strengthen your entire lower body with this exercise. Often found sitting backseat to a squat, this move will allow you to manipulate the area of the bum in which you work. While working your quads, hamstrings, calves and glutes, this booty move is an entire leg sculptor. Don\u2019t forget to add weight for that ultimate booty-building experience.\"lunge\"<\/li>\n
  5. Deadlift<\/a> \u2013 This powerlifting move will do wondrous things for your backside. Beginning with \u201cdead\u201d weight, the point is to push through your heels\u00a0while simultaneously pushing up and forward with the hips, squeezing the glute. It\u2019s very important to remember that this move is not supposed engage your back; you want your legs and booty doing the lifting. After you get a hang of proper form, don\u2019t be afraid to add weight. The burn you\u2019ll feel in your bum and hamstrings will have you craving this move every time your at the gym. And like Arnold says, \u201cWhen it burns, it grows!\u201d<\/li>\n
  6. \u00a0Bulgarian Split Squat<\/a> \u2013 This\u00a0compound movement\u00a0will get you nothing but admirers; both for the backside and your daring attempt to perform the exercise. A very safe move for newbies, you\u2019ll find burning sensations coming from muscles you never knew existed. If you\u2019re no stranger to the gym, add a little weight to these babies and focus on activating your bum when you come up through the movement. Squeeze hard!\u00a0Can you say booty gains?<\/li>\n<\/ol>\n

    \"paige\"<\/a><\/p>\n

    If you decide to give these booty boosters a\u00a0go, you can attempt weighted or unweighted. If you go sans weight, try 15-20 reps for 4 sets; adding weight, hit 12 reps for 4 sets. Remember to adjust your reps according to the weight you\u2019re lifting. For example, if you like to lift heavy drop your reps down to 12\u2013unless, of course, you can do more. If you like to lift light, aim for 15-20 reps. It\u2019s important that you keep track of how much weight you lift every week. Try to increase a few pounds every 7-14 days and do these exercises twice a week for best results.<\/p>\n

    Also, try\u00a0to superset these great booty boosters for perpetual booty activation. I like to\u00a0pair light cable kickbacks, high reps, with heavy sumos, low reps, or vice versa to make sure the\u00a0booty is working overtime. However, no matter your preference it may serve you well to remember: To change that booty state, you must add weight!<\/p>\n

    \"chady\"<\/a><\/p>\n

    Happy lifting, everyone, and may the Booty Gods be on your side!<\/p>\n

    \u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"If you\u2019re looking to boost that backside I\u2019m here to share with you 6 booty-busting\u00a0moves we often neglect.…\n","protected":false},"author":20,"featured_media":6210,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[75,62,64,66,63],"tags":[100,485,486,488,487,382,490,491,493,489,109,492],"class_list":{"0":"post-6196","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-galleries","8":"category-news","9":"category-nutrition","10":"category-spa-wellness","11":"category-workout","12":"tag-booty","13":"tag-booty-gains","14":"tag-booty-goals","15":"tag-booty-moves","16":"tag-butt-boosters","17":"tag-exercise","18":"tag-how-to-grow-your-booty","19":"tag-lifting-for-women","20":"tag-lifting-tips","21":"tag-tips","22":"tag-wellness","23":"tag-women-who-lift","24":"cs-entry","25":"cs-video-wrap"},"yoast_head":"\n6 Booty Boosting Moves<\/title>\n<meta name=\"description\" content=\"If you're looking to boost that backside I'm here to share with you 6 booty-busting\u00a0moves we often neglect. 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