Keywords: booty, glutes, squats, fitness, workouts,
goals, progress, deadlifts, bikini
Diamonds are a girl’s best friend? No. Squats are a girl’s
best friend. Ladies, make your booty your best asset! :)
Training your glutes includes a lot more than just squats.
Yes, squats are a great booty builder; however, it is important to mix in
multiple different lifts to really round out those glutes.
One of my main goals right now is to grow and round out my
booty. A good set of glutes is very important when it comes to competition
judging! This process takes a lot of patience, but thankfully I've been seeing
some good progress.
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| Kick-downs on the pull-up machine |
Here’s a look at what
one of my glute days would look like. I like to train hard on lower body days,
so this workout is a bit intense.
- Barbell Glute Bridges: 4x12
- Barbell Squats: 4x12
- Sumo Squats with dumbbell: 4x15
- Barbell Deadlifts: 4x15
- Walking Lunges: 4x15 each leg
- Cable Kick-Backs: 4x15 each leg
- Kick-Downs on the pull-up machine: 4x15 each leg
- Heavy Leg Press: 4x12
Step it up a notch by adding jump squats between reps. I do
20 jump squats between each set of cable kick-backs, push-downs and glute
bridges when I really want to get my sweat on. If you can walk correctly after
this workout, you didn’t do it right.
No ifs, ands or buts. Get to the gym and work for your
dream butt!
If you have any questions about the lifts above, please
leave a comment below. :)
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