Featured Image: @Alextravocado
In order to have the butt of your dreams, you need to work smarter, not harder. Yes, squats are a great exercise, but they’re not the only way to build a better booty, and they focus more on your thighs. In order to grow and firm your glutes, you need to target the right muscles and use a variety of moves consistently.
The best way to grow your glutes is through isolated exercises.
These exercises are all great for lifting and toning. Add them into your leg day routine either individually or as the circuit I have created below.
Tools You’ll Need
A bench or step, light to medium dumbells (5-15 pounds each), a mat
What To Do
Complete the circuit and rest for 60-90 seconds in between each set. Once you’re done with Circuit on, rest for 2 minutes and start Circuit Two
Beginner – 2 Rounds Per Circuit (total of 4)
Intermediate – 3 Rounds Per Circuit (total of 6)
Advanced – 5 Rounds Per Circuit (total of 10)
20 Goblet Squats (if you don’t have a dumbbell do a regular sumo squat)
15 Reverse Lunges (per leg)
12 Bulgarian Split Squats (per leg)
Repeat Circuit depending upon your fitness level.
Rest 2 Minutes.
20 Hip Thrusters
20 Donkey Kicks (per side)
20 Fire Hydrants (per side)
For Best Results, add this routine 2-3 times a week to your current workout
Below I have included videos in order to show you the proper form to perform each exercise. Take a look at the videos before starting if you’re unfamiliar with a move, so we may avoid injuries and get the best workout (and results) possible
Bulgarian Split Squat