BUILDING AN ACTIVEBODY BOOTY
Summer is almost here and we are all in search of the perfect booty. Most of you probably don’t want to hear this but FLAT butts are due to the lack of MUSCLE! Yes, we all know abs are made in the kitchen but glutes are made in the gym (with WEIGHTS). You can diet all you want but unless you train your glutes regularly you will never have a shapely backside! I train my glutes twice per week, sometimes three! Initially I thought squats and deadlifts were enough, but boy was I wrong! As soon as I included more direct glute work and mobility into my program I noticed things looked tighter and rounder within a matter of weeks!!
Most people have inactive glute muscles, which is a shame considering the glutes are the strongest muscle in your body. Having weak or inactive glutes increases the chance of lower back, hamstring and quad injuries as those muscles try to take over. The good news is that once you learn how to properly engage your glutes, you can do it all the time: during every workout.
I recommend performing the following mobility exercises before each workout. Focus on the glutes when performing each exercise and don’t add any resistance until you master them.
Bodyweight glute bridge (A) and single leg glute bridge (B):
Side lying clam:
Quadruped bent leg hip extension:
I also recommend performing a variation of deep squats (back, front or goblet) and deadlifts (conventional, sumo and stiff-legged) twice per week. Make sure your FORM is correct before you add any weight.
You also want to perform barbell hip thrusts and single leg hip thrusts once per week. I have included a diagram and video to show you how to properly perform these. It might be awkward at first and you might not want to do it at all but trust ME it will make all the difference in getting that shapely butt!
Youtube video: http://www.youtube.com/watch?v=NOnbakeElAQ
Finally, you want to hit at least 4-5 other direct glute exercises throughout the week in your workout such as lunges, leg press, split squats, back extensions, high step ups, glute/cable kickbacks, abductors and reverse hyperextensions. This is not including the squats, deadlifts and hip thrusts that you will be performing during the week.
The only cardio which will help build that booty is hill sprints, but it’s not essential.
Here’s a complete workout guaranteed to make your booty grow!
|1. deep squats (wide stance)
2. leg press (single leg positioned high on pad) superset
3. Walking lunges holding weight
4. weighted hyperextensions
5.Triple threat protocol:
a) single leg barbell deadlift
b)Single leg cable rope deadlift (low attachment)
c)Single leg cable rope deadlift (mid attachment)
6. 1 leg hip thrusts (use 2 bench to add intensity)
8-10 reps each
Keep up the booty workouts, stay on track with your diet, and I promise you will have a BETTER BOOTY in no time!
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