BEST BOOTY BUILDING EXERCISES - GYM EDITION

BEST BOOTY BUILDING EXERCISES - GYM EDITION

These are my TOP 5 Booty Building GYM BASED exercises! 

Add these exercises to your glute growth routine and watch that booty grow!!

 

BARBELL HIP THRUST

Preload a barbell with a suitable weight for your own personal ability.

Start with the barbell on the ground and stand directly behind the bar.

Bend your knees slightly to grab the bar, keeping your back straight.

Without rounding your back, push your hips forward and lift the bar until you’re holding it in front of your thighs.

Keeping your back straight, push your hips back and lower the bar to just below your knees.

Lift the bar and thrust your hips forward to return to your original position.

Repeat this movement for the designated number of reps.

 

LEG PRESS

Preload the Leg Press Machine with a suitable weight for your own personal ability.

Place the band around your thighs, just above your knees.

Sit down on the seated area of the machine and place your feet of the platform directly in front of you. Keep feet shoulder width apart.

Unlock the safety lever and press the platform all the way up until your legs are fully extended (without locking your knees).

Slowly lower the platform until your legs are bent at 90 degrees or at your original starting position.

Repeat for the designated number of reps. Ensure to lock the safety pins properly once you have completed your set.

 

CABLE MACHINE ABDUCTORS

Using a cable machine with an ankle strap attached, select a weight (using the pin) which is suitable for your own personal ability.

Secure the ankle strap around the ankle of your working leg and stand so that the leg with the ankle attachment is farthest from the cable machine.

Place one hand on your hips while the other hand grasps the cable machine for balance.

Raise the weighted leg out laterally as high as possible. Pause and slowly bring the leg back into the starting position.

Repeat movement for the designated number of reps.

Repeat movement on the other leg.

 

CABLE MACHINE KICKBACKS

Using a cable machine with an ankle strap attached, lower the pulley apparatus to the lowest setting (closest to the floor).

Select a weight (using the pin) which is suitable for your own personal ability.

Secure the ankle strap around the ankle of your working leg and face the

weight stack, allowing approximately 1 metre distance between yourself and the cable machine.

Bend your upper torso over, grasping the steel frame for support.

Slowly kick the working leg back as high as it can go and squeeze your glutes at the peak of the contraction (at the top of the movement)

Repeat this movement for the designated number of reps.

Repeat this movement on the other leg.

 

ROUNDED BACK HYPER

Select a weight plate which is suitable for your own personal ability or alternatively perform the exercise without added resistance.

Lie face down on a hyperextension bench with your feet flat on the foot rest and toes turned slightly outwards.

Keep your body straight and cross your arms over your chest or hold the weight plate across your chest.

Round your upper back to increase posterior pelvic tilt and maximise hip motion, lower your torso, bending at the waist.

Bring your torso back up keeping your upper back rounded and squeezing your glutes at the top of the movement.

Repeat this movement for the designated number of reps.

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