Quick and Effective Glute/Booty Focused Gym Workout

In the world of health and fitness, you simply can't escape the booty. Everybody simply wants one. We all want to be confident in ourselves, and there is nothing wrong with striving to achieve that. I currently train 4-5 times a week and do glute and/or leg exercises on 3 of those days. 

Our legs can take a lot, and to see real growth and progress, you NEED to work hard. What you also need to do is ensure you're getting suffiecent amount of rest and allowing your buns to cook (aka rest) in order to come out fully baked and fluffy. 

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Here I've put together a workout that targets the glutes that anyone at any level can perform. The key is to simply adjust the intensity to suit your level. That means reducing your weight, number of reps and increasing your rest time. 

Before you start working out, be sure to warm up and activate your glute muscles. Ideally, you want to do some sort of movement to get your heart rate elevated and blood flowing to your muscles. Do this for at least 10-15 minutes. 

Once you're primed and ready, jump into this workout and be sure to stretch afterward. 

 

Exercise #1 ABDUCTOR MACHINE SUPERSET

Here we're pairing two sets together directly after one another. In the first one, you want to use a lighter weight and aim for a higher rep range. The second set you want to use a higher weight and lower rep range. 

SETS; 5, REPS: 15-20, 10-12 REST: 30-40 seconds

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Exercise #2 HORIZONTAL CABLE KICK-BACK

This move can be a little tricky to get into, but it's a great way to really engage and isolate your glutes. You want to make sure you're pushing your weight into the bar in order to avoid using your core and lower back to perform the movement. We want these buns to burn so be sure to aim at connecting your mind to the muscle.

SETS: 4, REPS: 12-15. REST: 45-60 seconds

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Exercise #3 HIP THRUST SUPERSET

I will forever stand behind the hip thrust. it is an exceptionally amazing move to really grow and shape strong, shapely glutes. It's easy on your knees and is great to strengthen the core of your body, your hips, hamstrings, and glutes. Make sure your feet are placed slightly beyond a comfortable 90-degree angle.

SET: 5, REPS: 15-20, 10-12, REST: 60 seconds

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The full workout is also on my YouTube channel where you can see me perform each move. I suggest watching that as well before trying the moves to ensure you do them correctly. Stay beautiful, be strong. 

SIncerely,

Cydnie