BOOTAY! BA-DONK-A-DONK! GLUTES!
That is Amanda Latona. She has a serious booty and is one of my fitness idols. Do you think that junk in the trunk came easily? Hell no.
Recently I have seen alot of questions about how to get a booty like the one above….and the most common answer is squats. Now I agree that squats are great at shaping and building the legs overall. I don’t agree that it should be your only route to glutes. (i rhyme all da time). I wouldn’t tell someone who wanted sweet biceps to do pull ups all day long…even though the biceps are used in that movement. At some point the larger/stronger muscle groups will domunate that move….and with squats that is the quads.
If you want a booty you should be focusing in on that body part and working the hell out of it. Personally, I squat on my leg (hams and quads) day….and I do glutes two days a week, Monday and Friday. I know, a little cray cray, but I enjoy having a fine ass more than say ripped arms or shredded pecs. Each person out there, hitting the gym hard every week, has a body part they just LOVE to work out…mine is glutes (and shoulders but that is for another day).
I do a workout that rotates between the following exercises. 3 sets….10-15 reps (to failure in that range depending on the weight used)
Warm up on the stepmill/stairmaster…not for too long though, 10 minutes.
Smith machine lunge- I like to go heavy on this move and using the smith helps me control the weight while concentrating on pushing through the heel on the up portion of the move. I do 10 left, 10 right and then alternate left/right for 10 more.
Leg press - Put your feet together and high on the plate. Remember, just like the squat keep your knees behind the toes. Again concentrate on pushing through the heels.
Cable kickback - Moves like this, that isolate each cheek, help you develop equality in strength and size. Also, NEVER let the tension off your muscle by resting your foot on the ground after a rep.
Butt Blaster Machine - I think the name says it all….but go heavy and really try to explode through the move.
Hip Abductor - I won’t go into the physiology but basically hip flexors and glutes (all three of them) are buddies and work together. This is that sexy machine where you pretty much sit down and open your legs. Go heavy, grunt, and don’t make eye contact with anyone, okay?
Weighted Split squats - throw a barbell on those traps and work it. Go to failure on this one…it burns so good.
Weighted stepups - Use dumbells and step up on a high box. At the top, lift the other free leg behind you and sqeeze those glutes. I do one leg at a time and then switch. You can also plyo this move with a lower box and alternate legs. AMRAP
Box jumps - Make sure you stand all the way up at the end or you aren’t getting the full glute benefits. AMRAP
Jane Fondas - okay I know that isn’t what they are really called but that is all I think about when I do this move. Get on all fours. Point one leg behind you and squeeze those glutes as you take the leg up, pulsing up and down. Do not rest that leg…let it fall to the ground when you can do no more. AMRAP
Bridge and one legged D’s - you can do a weighted bridge/hip thrust with a plate or bar or do the pilates move which is more a burnout the muscle kind of move.
I always finish a glutes workout with MORE stepmill or incline treadmill walking. Just a tip for extra burn, do partial reps on the last rep of the last set. This is pulsing at the last portion of the movement
NOW GET OUT THERE AND WORK YOUR ASS OFF!
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