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Butt Workout – 5 Easy Moves for a Toned, Sculpted Bubble Butt! source: @jenselter

Butt Workout – 5 Easy Moves for a Toned, Sculpted Bubble Butt!

The media is obsessed with they booty, so it’s hard for us not to be! Celebrities have made a sculpted derriere more popular in recent years showing off their bigger butts. Largely the Kardashians are to blame for this surge in the desire for curves, but let’s face it, there’s something really sexy about a strong, sculpted buttocks that has us excited about this butt workout!

 

The good news is that to tone your glutes and get that booty of your dreams there’s no need for surgery. It won’t happen over night but if you stick to your routine then and make every workout count, you too can have a glorious booty.

 

Most glute routines also combat the thigh muscles too helping to tone and hone your whole leg!

Getting to know your butt…

Before you hit a hard butt workout you need to understand the anatomy of your glutes. Understanding the anatomy means you can understand why you need to do a certain exercise to target the different muscles, which make up your glorious glutes.

Lets start by dividing up your gluteal muscles into two groups:

Superficial Abductors and Extenders

These are a group of large muscles, which abduct and extend the femur. They consist of:

  • The gluteus maximus
  • Gluteus medius
  • Gluteus minimus
  • Tensor fascia lata
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Deep Lateral Rotators

These are a small group of muscles that function to laterally rotate the femur. These smaller muscles include:

  • The quadratus femoris
  • Piriformis
  • Gemellus superior
  • Gemellus inferior
  • Obturator internus.

The Butt Workout

So now you know the structure and muscular components of your glutes, it’s important to devise a workout, which will hit all of these muscles. Of course it can’t be done with simply one exercise.

You are probably familiar with the squat as this is the most popular and staple exercise of any butt routine or workout.

Are you ready for your fully comprehensive butt workout? LETS DO IT!

 

  1. Sumo Deadlift

    sumo deadlift source: pinterest.com


    Muscles hit:
    Gluteus maximus, adductor magnus, rectus femoris, vastus lateralis, vastus medialis.
    Reps & Sets: 3 x 12
    Standing with a very wide stance and your toes pointing outwards, squat down and grip the barbell or dumbbell. Keeping a neutral back raise upwards to your staring position. Repeat the process.

  2. Cable Pull Through

    cable pull through workout source: pinterest.com


    Muscles hit: Gluteus maximus, adductor magnus, hamstrings.
    Reps & Sets: 3 x 12
    In front of a cable machine with a rope attachment secured at the lowest point of the machine. Stand with your feet shoulder width apart, back to the machine. Bend down and grab the rope attachment, pull it through your legs and squeeze your glutes keeping a neutral spine until you are stood up right. Lower the rope back through your legs again so your back to the starting position.

  3. Static Barbell Lunges

    static bar bell lunges source: popsugar.com

    Muscles hit: Gluteus maximus, adductor magnus, hamstrings, vastus medialis, rectus femoris.
    Reps & Sets: 3 x 12
    Stand with your feet shoulder width apart with a loaded barbell on your back. Lunge forward so your back leg bends first and your front leg is at a 90-degree angle. Return to the starting position and perform the rep again with the other leg.

  4. Single Leg Deadlift

    single leg weighted deadlift source: girlsgonesporty.com


    Muscles hit: Gluteus maximus, adductor magnus, hamstrings.
    Reps & Sets: 3 x 12
    Standing up straight holding a dumbbell or kettle bell, extend one leg backwards and upwards while keeping a good neutral spine. Lower your leg again and repeat the movement. This is a hinging movement you ensure you are graceful in the movement.

  5. Hip Thrusts

    hip thrusts source: stylecraze.com


    Muscles hit:
    Gluteus maximus, hamstrings, vastus lateralis.
    Reps & Sets: 3 x 12
    Sit on the floor with your back against a weight bench with your knees bent and a barbell placed over your lap. Push against the bench and raise the barbell with your lower body. Contract your glutes on the way up. Lower it back to the ground in a controlled motion.

 

Your printable program card

 

Exercise Reps Sets Rest
Sumo Deadlift 12 3 1 minute
Cable Pull through 12 3 1 minute
Static Barbell Lunges 12 3 1 minute
Single Leg Deadlift 12 3 1 minute
Hip Thrusts 12 3 1 minute

 

 

After your workout…

Once you have trained your glutes using the above routine, you will need to give them the fuel you need to grow and get bigger. Butt exercises will give you the foundation to grow but it’s what you do after that causes the magic to happen.

Immediately after training, ensure you consume a protein shake so your muscles can soak it up – literally. Try to eat as clean as possible throughout your days keeping your protein intake nice and high.

You can train your glutes 2-3 times a week if you want to with the above butt workout. Ensure you always get at least 1 rest day in-between each set. Hopefully now you know there’s so much more to glute training than the squat.

@SHOPTOBI