BUILDING A BETTER BOOTY

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Want to grow that Perfect Peach? Here are a few tips for building that full, round, perky set of glutes!

Much to popular belief squats do not help grow your butt as much as you believe.
There are multiple other exercises that you should focus on far more superior.

3. Eat more carbs on Leg Day.

4. Educate yourself on which exercises specifically target which part of your butt.

There are 3 different muscles that make up the complete booty! The Gluteus Maximus, Medius, and Minimus.

Here are a few of my favorite Glute Day Workouts! Give them a try on your next Booty Day!

Hip Thrusters: These are my absolute favorite! Place the barbell across your hips. Make sure your knees form a 90 degree angle with your toes pointing outward, slowly lower the weight. As you lift to the starting position, squeeze them glutes tight!!!
Squats: Place the barbell on your traps. Place your feet shoulder or hip distance apart, toes pointing straight ahead or outward. Tighten your core and inhale before pushing your butt back to lower into the squat. Go low enough to activate your glutes, keeping your knees straight over your toes and pushing outward. Drive through your heels on your way back up, squeezing your glutes at the end of the movement.
Lunges: These can be body weight or you can add weight for more of a challenge. Step forward creating a 90 degree angle and drive through your heels to really target your glutes. Take your time, focus on formation and find a tempo.
Step ups: Use a box that is about knee-height. Pick a weight that makes the exercise challenging while still being able to keep your balance. Drive your weight through your heel as you step-up onto the box. I like to complete one set fully, then switch legs. ( for an even greater challenge superset these immediately after the lunges)
Split Squat: I like to do these on the smith machine for extra stability. Make sure you keep your knee right above your toes throughout the entire movement. Drive up through your heels.