Ladies, I understand the struggle: Building a booty you can be proud of is hard work! I wasn't genetically gifted with a round bottom, so I have to work my glutes extra hard in the pursuit of a bubble butt. Today, I'm going to let you in on one of my favorite workouts to target your tush.
For this workout, your reps should be in the 8-12 range. If you're able to push out any more than 15 reps, bump up the weight you're using, or increase the difficulty. Make modifications if needed, but don't cheat yourself. Integrate this workout into your routine twice a week, resting a day between workouts.
Now let's build some buns!
Warm-up
1. Leg Swing: 3 Sets Of 20 Reps
How to: Holding on to a stable pole, beam, or piece of equipment, swing your leg side to side and then front to back. To finish, make circles with your knee.
Pro notes: This warm-up really loosens up those hips and gets them ready for lifting!
2. Half Moon: 3 Sets Of 20 Reps
How to: With one leg on the bench and your arms in front of you, trace the outline of a half moon with the leg that's not grounded. Straightening the moving leg, bring it from one side of the bench to the other, crossing over the opposite foot in the process. Then switch sides
Pro notes: This is another great warm-up exercise to really wake up the glutes and encourage blood flow to warm up muscles before a lift.
Workout
1. Abductor Squat: 3 Sets of 12 Reps Per Leg
How to: Grab a barbell, place it on your back, and squat facing forward. Then, step out of your squat, placing all of your weight on one of your feet. Lift the other foot, kick it out to the side, and then return to the original squat position. If you're stepping out to the right, you should be kicking out to the left. Squat down, alternate, and repeat.
Pro notes: Abductor squats target your glutes while helping you develop the single-leg strength needed to target your inner thigh muscles.
2. Sitting Squat: 3 Sets Of 12 Reps
How to: Sit on the floor, resting on your knees. With a barbell on your back, squat down toward your heels. Then, come back up, extending fully at the top of the movement. Make sure to keep your core tight and push your hips forward at the top.
Pro notes: I love these because they really isolate your glutes. Just be sure to keep safety top of mind! If your back arches at all with a weight resting on your shoulders, you could injure yourself. To prevent this, make sure you're really focusing on pushing your glutes forward and keeping your core tight.
3. Skater Lunge: 3 Sets Of 12 Reps Per Leg
How to: Holding a dumbbell between your hands, lunge backwards, aiming to get your chest to touch your knee. Do all 12 of your reps on one leg, rest for 30 seconds, and then switch legs.
Pro notes: With this exercise, it's important to maintain your balance while keeping a tight core. You'll target your glutes, hamstrings, hip flexors, abductors, and adductors.
4. Dumbbell Bench Hyperextension: 3 Sets Of 12 Reps
How to: Place your upper body on a bench with a slight incline, allowing your legs to h ang off. With a dumbbell between your knees, lift your legs up until they are roughly parallel to the ground. Then, lower the weight back down. Repeat.
Pro notes: You're really going to feel this isolation exercise in your glutes. You want to have your body completely straight, even if that means elevating up onto your elbows a little bit. Having a tight core will help you keep everything in line!
5. Donkey Kick (With Resistance Band): 3 Sets Of 12 Reps Per Leg
How to: Place one of the handles of a resistance band around your foot, anchoring the rest of the band pressed on a bench under your palm. Rest your opposite leg on the bench at a 90-degree angle. With your heel flexed toward the ceiling, press through the tension of the resistance band to kick your working leg up. Switch legs.
Pro notes: I always like to pretend that my foot is going to hit the ceiling flat to help me keep my ankle flexed.
Original article and pictures take www.bodybuilding.com site
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