🥇 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:
🍑 front squat 🍑 back squat 🍑 cable squat 🍑 box squat
🥈 THE DEADLIFT
Another oldie but a goodie 👌🏻 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:
🍑 Romanian 🍑 Sumo 🍑 Single leg 🍑 American
🥉 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:
🍑 Front lunge 🍑 Reverse lunge 🍑 Walking lunge 🍑 Split stance 🍑 Side lunge 🍑 Step ups
🏆 THE HIP THRUST/GLUTE BRIDGE
If you’re trying to build that derrière then you must absolutely have at least one of these in your programme ✅ 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 😃 here are the ones to watch:
🍑 Barbell 🍑 Dumbbell 🍑 Single leg 🍑 Resistance band
As always eat enough protein, don’t over train, get enough sleep and watch that bubble butt grow 😍
