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The Best Booty Workout To Help You Build A Breathtaking Booty

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The Best Booty Workout to Help You Build A Breathtaking Booty https://theweighttraininggoddesses.com

Do you have a fit booty? Are you trying to get a fit booty? Do you want to build a booty so beautiful you can take over the world? What if I told you I could help you build a breathtaking booty? In this article, I’m going to teach you all about the glutes and give you a booty workout to help you on your way to your best booty.

 

What are glutes?

 

Glutes are just a term to describe the muscles that make up your gluteal muscles. The glutes are made up of three different muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

 

The gluteus maximus is the largest of the gluteus muscles and is responsible for moving your leg backward and forward and externally rotating your leg (turning your leg outwards).

The gluteus medius is the muscle on the side of your hip, and it is responsible for hip abduction, so moving your leg to the side. It is also responsible for external rotation and functions as a stabilizer.

The gluteus minimus helps to move your leg forward and backward as well as internal and external rotation.

 

How often should you train your glutes?

 

A study conducted by Dr. Brad Schoenfeld and colleagues found that training a major muscle group twice per week as opposed to once per week is best for hypertrophy (muscle growth). He concluded that you should train your major muscle groups at least twice per week to maximize your muscle growth. How often you decide to train your glutes will depend on your recovery and lifestyle. If you have time constraints due to other commitments, then training your glutes two or more times a week may not be possible. It is essential to be realistic about how often you can hit the gym because this will help you plan your training schedule better. You also have to take into account how well you recover. A slower recovery may mean that you won’t be able to train your glutes more than twice a week.

 

The Breathtaking Booty Workout

The Best Booty Workout To Help You Build A Breathtaking Booty

 

The booty workout is split into two parts, workout A and workout B. Workout A can be performed on a Monday for example and Workout B on Wednesday or Thursday or whenever you have recovered. These exercises target all three the gluteal muscles to help you build a round booty. The key to growing your glutes is progressive overload and a solid nutrition plan. There are other factors such as mind-muscle connection, muscle damage, metabolic stress and muscular tension that you should keep in mind when training. If you’re a beginner, focus on getting your form right and then start incorporating progressive overload and the other factors into your training.

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Booty Workout A

 

Hip Thrust

 

How to perform the Hip Thrust:

 

  1. Sit in front of a bench with either your dumbbell, plate or barbell positioned over your hips and your feet flat on the floor.
  2. With your shoulders resting on the bench, push through your heels and raise your hips until they are parallel to the ground.
  3. Squeeze your glutes at the top of the movement and lower your hips down again to complete the action.
  4. Repeat this sequence for the desired amount of reps.

To protect your hips, you can place a barbell pad onto the barbell. Check out this barbell pad if you don’t feel like using the sweaty gym ones or if your gym doesn’t have any.

 

 

Cable Pull Through

 

How to perform the Cable Pull Through:

 

  1. Find a cable machine and attach the rope attachment, make sure that the pulley is at the bottom of the device. Select a weight that is manageable for you.
  2. With your back facing the machine, pull the rope attachment between your legs and hold the rope with your palms facing each other.
  3. Take a few steps forward and plant your feet slightly wider than shoulder-width apart.
  4. Bend forward ensuring that you sit your hips back as you bend. Continue leaning forward until you feel a stretch in your hamstrings. You do not have to bend over entirely for this position.
  5. Once you feel the stretch in your hamstrings, go back to your standing position by driving through your hips and squeezing your glutes at the top.
  6. Repeat the sequence for the desired amount of reps.

 

 

Side-Lying Clams

 

How to perform the Side-Lying Clam:

 

  1. Lie on a mat on your side with your bottom arm stretched out underneath your head and with your top arm resting on your side.
  2. Bend your knees at a 90-degree angle and stack your feet on top of each other.
  3. Start the movement by lifting your top knee until it is pointing to the roof. Your feet should still touch, and your legs should look like an opened clam at the top of the movement.
  4. Bring your knee down again until it is resting on your bottom leg.
  5. Repeat this sequence for the desired amount of reps and then switch sides.

 

 

Machine Hip Abductions

 

The best booty workout to help you build a breathtaking booty

 

How to perform Machine Hip Abductions:

 

  1. Choose the appropriate weight by setting the pin on the weight stack.
  2. Sit on the seat and place your feet on the feet holders with your legs pushed up against the pads.
  3. Start by pushing your legs apart until your hips are fully abducted or as far as you can go.
  4. Once you have reached full abduction slowly return to the starting position.
  5. Repeat this sequence for the desired amount of reps.

 

Booty Workout B

 

 

Barbell Glute Bridge

 

The Best Booty Workout to Help You Build A Breathtaking Booty

 

How to perform the Barbell Glute Bridge:

 

  1. Lie flat on a mat with a barbell loaded over your hips and your feet flat on the floor.
  2. Start by bringing your feet close to your butt. Push through your heels and raise your hips until your body creates a straight line.
  3. Squeeze your glutes at the top of the movement until you feel a proper contraction.
  4. Lower your hips to the floor and repeat the whole sequence for the desired number of reps.

 

Weighted Step Up

 

How to perform the Weighted Step Up:

 

  1. Find a box that is at least knee height.
  2. Grab a pair of dumbbells or a barbell and place your right foot on the box.
  3. Pushing through your right heel, straighten your leg until your left leg meets the right leg.
  4. Lower your left leg down to the floor again by bending your right knee.
  5. Repeat the sequence for the desired amount of reps and repeat on the left leg.

If you’re a beginner, you can perform the exercise without any weight until you’ve practiced your form and increased your strength.

 

 

 

Side Lying Hip Abduction

 

How to perform the Side-Lying Hip Abduction:

 

  1. Start by lying on your side either on a flat bench or a mat.
  2. Place your bottom arm under your head for support and your top arm on your side.
  3. Lie with your one leg stacked on top of the other and completely extended.
  4. Raise your top leg as high as you can and lower it back down again.
  5. Repeat this sequence for the desired amount of reps.

 

Lateral Banded Walks

How to perform the Lateral Banded Walk:

 

  1. Place a band around your knees or your ankles for a more challenging movement.
  2. Stand with a slight bend in your knee and your feet shoulder width apart. Bend slightly at the hip and ensure that your head and chest remain in an upright position.
  3. Take a step to your right while keeping your body low and follow with your left leg.
  4. Repeat this sequence for the desired amount of reps.

You can use the mini bands or the big bands for this exercise.

You may feel a bit overwhelmed, and that’s okay. If you are not training your glutes already, then start with one workout a week using either Workout A or B. Once you have progressed you can train glutes twice a week. And remember to increase either your weights or reps every week as progressive overload is essential when you’re trying to grow a muscle. Don’t forget to grab a copy of the Breathtaking Booty Guide below. The guide includes all the exercises, reps, and how much you should lift to grow your glutes. With a bit of patience and hard work, you’ll have the booty of your dreams!

Happy lifting goddess!



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