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26 July 2018
With the growing trend of big booties (pun intended) has come a plethora of workout exercises that work to really grow and target that gluteus maximus. Here is a list that has been compiled of 12 of the best booty burners (and how to do them… in simple terms – the pictures will do most of the talking a.k.a I am not a fitness expert) so you too can have a turn at flaunting your booty gains in cute activewear like the fitness models you see and envy on Insta.
Start in a standing position with a weight of your choice held at hip level, with your back straight (note: this is superrrr important). Lower the weight, keeping the bar close to you, making sure your back is straight the entire way. Bring the bar back up to hip level and repeat. I recommend 3 sets of 8 reps.
*bonus exercises included!*
Using a weighted barbell of your choice start with the bar on top of your shoulders in a standing position, your legs roughly shoulder width apart. Lower your body as if you’re about to sit on a chair. Push your body and the weight back up making sure your back is straight. Repeat. 3 sets of 8 reps.
Refer to instructions on barbell squats to understand the general gist, however, for a sumo squat to be a sumo squat, your stance needs to be widened. So make sure your legs are spread apart further than shoulder width. For this exercise, I recommend 3 sets of 8 reps.
Single Leg Squat
Refer to previous squat instructions, however, for a single leg squat extend your arms forward and only bend down with one leg while the other is outstretched. 3 sets of 8 reps.
*this exercise can be performed with or without weights*
Start in a standing position with your back straight. Step forward with one leg and lower your body until both legs are at roughly a 90 degree angle. Return to starting position and repeat on other leg. 3 sets of 10 reps.
*Challenge yourself by adding a pulsing motion while you are lowered!*
Sit against a bench on the floor, with a weighted barbell (weight depends on how heavy you can handle personally) on your hips and your feet firmly on the ground. Keeping your back straight and firm, raise your hips, pushing the weight up using your glutes and squeeze. Bring the weight back down and repeat. 4 sets of 8 reps.
Lie on your stomach and bends your knees. Squeeze those booty muscles and push your legs up towards the ceiling and pulse. 4 sets of 10 reps.
Start on your hands and knees, hands below your shoulders and knees in line with your hips. Lift one leg up towards the ceiling as high as you can go. Lower leg back to starting position. Repeat on other leg. 4 sets of 10 reps (each leg)
Don’t be alarmed, I know it kind of looks like you’re a dog who is peeing on a tree, but this workout really burns the booty! Firstly start on all fours with your hands directly under your shoulders. Bring one leg up to the side. Bring it back down and repeat on the other leg. 4 sets of 10 reps.
Lie on your back with your knees bent. Push your hips towards the ceiling and squeeze your booty at the top. Lower hips and repeat (please refer to pictures A and B if instruction is insufficient). 3 sets of 10 reps.
Start on all fours with hands in line with your shoulders and knees in line with your hips. Point your toes and extend one leg, bringing it over the bent knee and tapping the floor. Bring your foot to the other side, squeezing your glutes in the process and tap the other side of the floor. Repeat on the other side. 3 sets of 10 reps.
First begin in a plank position with your hands directly under your shoulders, and your body straight. Bring your leg to a 90 degree angle with your heel towards your booty. Squeeze those glutes and raise your heel towards the ceiling as far as you can go. Return to starting position and get to work on the other side. 4 sets of 10 reps.
Begin by kneeling with either your left or right arm below your shoulder and your left or right knee below your hip. Extend your top leg and use your top arm to reach, lift both your arm and leg as high as you can, then lower back to starting position. Repeat on other side. 3 sets of 8 reps.
Lean forward while standing on the back extension pad with your toes pointed outwards and your knees slightly bent. Making sure that your back is straight, bend don as far as you can. Come back up to starting position while pushing your thighs into the pads and squeezing your glutes. *important: make sure your back is straight! You will end up putting too much strain on your back a.k.a pain.* 3 sets of 8 reps.
*pro tip* resistance bands will be your new best friends!
Adding resistance bands to your workouts (they can basically be used for everything… hello versatility!) will up the resistance (duh!) which will create more of a challenge and really put that booty to work… you’re welcome.
Now that you have been given a list of 12 exercises that are sure to make that booty burn you have no excuse not to post a fire insta shot to show off what you got!
Fitness tips by Michaela Thornton
26 March 2020
24 March 2020