It’s time to make your backside priority and say bye-bye to miss pancake butt!!
You need to keep those heavy squats, to walking lunges, to non-weighted exercises like kickbacks, butt to really make those glutes work harder we also need to incorporate higher reps, higher intensity and supersets to become totally “Gluteylicious”.
SUPERSETS FOR THAT PEACH
So, a superset is two exercises which you perform back to back with no rest until you have performed both exercises. Know with this style of training you will not be able to go as heavy as you would if you were only doing one exercise. Now I want you to do it focus on controlling the movements and really forcing those muscles to work harder!
Now are you ready to work those glutes to the MAX?
For each of these supersets, perform the first movement at 8-10 reps followed by the second exercise at 20-25 reps. After you have performed both exercises, rest for 90 seconds and repeat for a total of 2-4 supersets depending on individual performance and capability.
HIP THRUSTS + ROMANIAN DEADLIFT
When performing the glute bridge, squeeze up through the glutes and do not hyper extend. Pause at the top on every rep to engage those glutes before lowering again to complete the rep. Once you performed the rep range, then move onto the next movement and feel those glutes BURN! With the deadlifts, keep the bar or dumbbells close to your body at all times, focusing on bringing the weight up with your hamstrings and glutes.
SMITHS MACHINE STEP-UPS + GLUTE KICKBACK
Find a secure platform to perform these on a smith’s machine otherwise grab some dumbbells and step up onto a bench. With these, there is no race, so its not about the speed because you will just loose your balance. Focus on stepping up onto a platform engaging the hamstrings and glutes, then step down and repeat.
You can perform kickbacks with ankle weight, using a specially build kickback machine or cables with an ankle attachment. It very easy to get your lower back involved with glute kickbacks if you load the weight to high and swing, so really focus on form and contracting the glute on every rep.
ABDUCTOR MACHINE + BARBELL WALKING LUNGES
When performing the abductor machine really focus on the glutes by pause on each rep to engage them at it fullest. Then grab a small barbell or sandbag and rest it across your shoulders. Having a weight on your back instead of holding dumbbells will help you to sit into the movement more so your backside has to work harder!
Make sure to keep this workout high intense with little rest. You will need to make sure you stretch after your workout, do not skip this because it helps with overall performance and development.
We recommend training lower body 2-3 times a week but start off slow and gradually build up. Remember more is not always better!
Now go work it girls!!
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