I've decided I FINALLY have a specific goal for 2018, and that is to build a stronger, more sculpted bum. With the end of 2017 and the beginning of 2018 being such a transition period for me I barely got in any weight workouts, relying mostly on body weight, bands, and plyos. And with that period cam a loss of booty gains, so I'm strapping up my boots as they say, and getting to werk!
This workout is super effective at targeting the major butt muscles, gluteus max and gluteus medius, for an overall rounded and lifted butt. It also really trains your core andhamstrings (back of the thigh) so you'll definitely be feeling it there too.
Overall, these really are the core moves I'm going to be using, but tweaking in terms of variations and intensities, over the next 8-12 weeks in the hope to see some shape improvements in my buns.
If you'd like to join me on the booty gains, here's what I did:
1) Barbell Squat - 4 sets x 8-12 reps
2) Barbell Dead Lift - 4 sets x 6-8 reps (use straps if you can't hold the bar due to the weight)
3) Barbell Good Mornings - 3 sets x 12-15 reps
4) Single Leg KB High Step-ups - 3 sets x 12-15 reps/leg
5) Single Leg Glute Bridges - 3 sets x 12-15 reps/leg
Pick weights that challenge you, especially in the first 2 exercises, where you're going to get the most bang for your buck. As you'll see in the video demo, the last exercise I opted to do body weight because my legs were absolutely gasssed by this point, but feel free to use a barbell here or a plate for extra resistance.
If you do the workout, comment below and let me know how it goes!
And cheers to your booty gains!!!!
- C
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