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I'm Helen. I'm a 23 y/o fitness enthusiast, NASM Certified Personal Trainer, Philly native, aunt, uncle, brother, sister, cousin....

 

Hump Day – Favorite Booty Workouts!

Hump Day – Favorite Booty Workouts!

Let’s face it – butts are in right now. And while it might not be plausible to be the next Kim Kardashian, it is still possible to train those glutes to get stronger, firmer, and lifted! I feel like the most common move that people point to for working out the booty is heavy squats, and even though I love squats, there are other moves that I personally feel give me a deeper, targeted burn in my glutes. Here is a fun little rundown of my favs!

Barbell Hip Thrusts

Lean back onto a bench so that the edge of the bench rests across your shoulder blades. Have someone place a barbell across your hips (or lift it in place yourself if you are not using a very heavy weight). Drop the hips down while holding onto the barbell, and thrust up through the heels so that your knees are in line with your hips, squeezing your glutes for a pause at the top.

Bulgarian Split Squats

These ones might win as my overall favorite for booty burn! Place one foot on a bosu ball or a bench and hop forward with the front foot until the foot is far enough forward that the knee doesn’t dip far over the toes during the lunge. Lunge and drive up through the front leg, contracting the glute at the top (standing position). Then switch legs!

SL (Single Leg) Deadlifts

Plant the front foot and find your balance - then slowly hinge forward at the hips, keeping a flat back with the shoulders back and down (not rounding forward, not reaching for the toes). Keep the front leg as straight as possible with a soft knee to prevent injury. You can hold a weight in each hand and frame the front foot, or hold one weight with both.

Pulsing Sumo Squats

I like to do these on a smith machine or with a kettlebell. Stand in a wide sumo stance, toes pointed slightly outward, and squat down. Stay down there and pulse slightly up and down 5 times, then push through the heels and come all the way to a standing position, squeezing the glutes at the top. That’s one rep!

Resistance Band Glute Bridges

Place a small round resistance band around the thighs (above the knees but never directly on the knee caps or backs of knees) and get into a bridge position with the feet flat on the floor. Lift the hips towards the ceiling, squeezing the glutes at the top, push the knees apart to engage the resistance band. Bring the knees back together and lower the hips to a starting position. Do 15-20 reps for 3-5 sets and FEEL DAT BURN!

 

 

 

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