Glutes are the most stubborn muscle to build - well for me, anyways. It took me 3 years to build my booty and actually i must say it is addicting. Once you see results, you will never wanna stop. Anyways, i wanna share with you guys my top 5 favourite glute exercises that i have been loving and i always include one of them to my leg days.
Before i start sharing it, there is something you must know before performing any glute or leg exercises. I highly suggest to do a glute activation exercises before the workouts. This helps sooooo much in activating your booty- its almost like waking it up. Although this is not necessary but from my personal experience, PLEASE DO IT!
STEP 1: Warm up then glute activations
Of course i will provide a link for you guys. There are a lot of options you can choose from on youtube but this 5 minute booty activation by Vicky will deffo wake your glutes up.
5 minute Glute activation - https://www.youtube.com/watch?v=nLpZtP1sJ8o
STEP 2: The workout
Perform : 3 sets / 3 rounds
1. Hip thrust - MY FAVVV. I am sure you guys know this workout already. This is gonna leave your booty growing and burning.
You have the option to use either a booty band (for beginners) or just your weight. OR if you want a little challenge you can add a dumbbell or anything you have with you.
BUT, please make sure you are adding weights everytime you perform this exercise as you progress - this is for effective results.
Hip thrust - https://www.youtube.com/watch?v=xDmFkJxPzeM
2. Bulgarian Splits Squat - You are out of your mind if you think this is not painful at all!! haha
BSS is one of the most booty wrecking, painful but effective as heck workouts i have ever done! You will not regret this one trust me! You have to include this to your leg day program!
This will hit your quadriceps (quads), hamstrings and glutes. But it is very quad dominant. That is why i found the perfect video for you to get more glute isolation on your BSS workout.
The video below will show the two different ways of doing BSS that targets your quads or the glutes!
3. Sumo squat w/ pulse - this was so painful!! I just started this workout about a month ago and oh my i have been loving it!
Oh! you can use booty bands or without equipment if it is not available to you yet.
Sumo squat w/ pulse - https://www.youtube.com/watch?v=iPcEh_orLxI
4. Deficit Curtsy Lunge - This is one of the best lunge variations in growing your booty! well at least for me it is! The deficit will allow a larger stretch in the glutes when performing the concentric movement.
Lastly,
5. Fire hydrants - I am positive that you are all familiar with this. Idk why but i just have to always include this exercise to my programs, i love it that much. To add more resistance, please use a booty band. If you don't have one available yet, that is okay, body weight is fine too.
Fire hydrants - https://www.youtube.com/watch?v=CAZZz7uP-Ok
Are you listing these down? Yes, please do that!
Note: Please watch the videos provided if you are still unfamiliar with the proper form, this is to prevent any injuries in the near future.
PRO TIP: Please EAT UP! In order for glutes to grow, you must feed it!!
Protein, Good Carbs, fats, veggies, fruits etc. just eat!! Avoid too much sugar and sodium though!
In the end, it is your body - so you must listen and observe it.
Overall, enjoy and take care of yourself no matter what!
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