1. Barbell Squat- Squats are an excellent and proven way of training your glutes (butt).
You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders.
If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.
2. Lunges- Lunges are another exercise that works your glutes. Here are several different types of lunges:
• Stationary lunges
• Walking lunges
• Alternating lunges
• Side lunges
As a refresher on how to do a lunge, let's review the stationary lunge with dumbbells.
Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have good balance.
Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front
knee does not go past your toes. At this time the other knee will almost touch the floor; then come back up.
Do all of the reps with one leg forward and then continue with the second leg.
3. Hip Extension-Hip extension is a movement that I will always include in my pre-contest training or when
I want my butt to look its best. This exercise, which I have learned as "Flutter Kicks" will surely make your hamstrings
and glutes burn with delight. OK, maybe this doesn't sound like fun to you, but if you simply give me a chance here,
you may start enjoying it as much as I do.
On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight
with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.)
Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.
Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water.
Try doing 3 sets of 20 repetitions on each leg.
4. Deadlifts- Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical!
Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells).
Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.
This is where it's time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs
throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don't hyper extend
your knees. Do 3 sets of 8-12 reps.
Try these workouts either at home or in the gym for best results be sure to workout this routine 3 days out of the week!
#glutes #workout #buildabooty #lunges #booty #squats #fitness
[Written Content By: Jazmine Gondola]