THE FOUR MAIN BOOTY BUILDERS

booty builders
THE FOUR MAIN BOOTY BUILDERS

πŸ₯‡ THE SQUAT

 

Old school but we love it ❀️ but it’s only working your butt if a) your squat depth is adequate b) you’re making that mind and muscle connection from the bottom all the way to the top and c) squeezing so hard at the top of extension you could crack walnuts 🌰 here are some variations to try:

 

πŸ‘ front squat πŸ‘ back squat πŸ‘ cable squat πŸ‘ box squat

 

πŸ₯ˆ THE DEADLIFT

 

Another oldie but a goodie πŸ‘ŒπŸ» the deadlift recruits more hamstring and glute engagement than the squat and will also help maintain a strong back. Deadlifts are also pretty awesome for helping build a 6 pack! Try these variations:

 

πŸ‘ Romanian πŸ‘ Sumo πŸ‘ Single leg πŸ‘ American

 

πŸ₯‰ THE LUNGE

 

Single leg work is often overlooked which is silly because focusing on building your strength in each leg will help you to improve balance, maintain strong, healthy joints as well as build that toush 😍 variations are:

 

πŸ‘ Front lunge πŸ‘ Reverse lunge πŸ‘ Walking lunge πŸ‘ Split stance πŸ‘ Side lunge πŸ‘ Step ups

 

πŸ† THE HIP THRUST/GLUTE BRIDGE

 

If you’re trying to build that derriΓ¨re then you must absolutely have at least one of these in your programme βœ… you can change the variation, tempo, time under tension, rep range or weight but never change the fact that you do them. They are also a great alternative to squats/deadlifts/lunges for anybody who has knee problems but still wants to build hamstring and glute strength πŸ˜ƒ here are the ones to watch:

 

πŸ‘ Barbell πŸ‘ Dumbbell πŸ‘ Single leg πŸ‘ Resistance band

 

As always eat enough protein, don’t over train, get enough sleep and watch that bubble butt grow 😍

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