Listen up ladies! If you are looking to step up your Glute-Goddess status then be sure to incorporate this movement into your leg and glute day routine for some additional booty gainz! Here are the best 3 moves for a better booty!

Of course... we have to mention, these moves will get you a better booty only if you do the diet thing too, so make sure you're getting the right amount and types of food for your body, your goals, and your preferences! 

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Hip Thrusters

Want to see this exercise in motion? Watch SHREDZ athlete Bella Falconi perform this movement in SHREDZ Fit Club

First, get ahold of a padded bench and a large plate. Choose a weight you feel you can comfortably do 10-15 reps with. Sit on the bench with the plate on your lap. Slide down to your elbows, feet firmly on the floor and knees bent, and shift the plate comfortably on your abdominals. Keep your hips raised the whole time. Adjust your upper back, shoulders, neck, and head to rest comfortably on a flat bench and your set your feet so they are pressed firmly into the ground.

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With your feet flat on the floor, drive through your heels and extend your hips up towards the sky. When you reach the top of the moment, hold this position for 3-5 seconds, while squeezing your glutes tightly. Work on slowly reversing this motion and lowering the bar back to the starting position. 

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The hip thrust isolates and targets your glutes under some serious resistance. Changing up the positioning of your feet will emphasize your glutes or hamstrings differently. A wide, outstretched stance will activate the hamstrings (back of the thighs), while a closer together foot position will better activate the glutes.

For glorious glutes, perform 4 sets of this movement three times per week. Change it up using different weight loads, reps, speed, and intensity:

  • Once per week, choose a lighter weight and focus on high volume training, aiming for the 15-20 rep range.
  • During your second training session, focus on using a heavier plate and doing fewer reps; aim for 10-12.
  • Your last glute session of the week can incorporate drop-set styling training. Start with a heavier weight and work on gradually working down to a lighter weight, while trying to keep the reps the same each set. 

Wait! Do you prefer a barbell over a large plate? No problem! Here's an alternative, and we encourage you to do both for maximum gluteus maximus!

This variation is called the Barbell Glute Bridge, and you can watch the video here.

As with the plate, start in the same position, with the barbell over your legs. Roll the barbell up to your waist, just above your hips.

Next, roll the weighted barbell back from your legs up to your waist so that it lays just above your hips. 

Perform the exercise as above with the plate, but hang on to the bar instead of the plate.

 

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Single Leg Glute Bridge with a Medicine Ball

Glute Grower #2 is a single leg glute bridge with a medicine ball, and you can watch the video here. Like the thrust, you’ll be on your back. But this time on the floor, and while before your upper body was higher than your lower, for this movement your lower body is positioned higher. And this time, doing one leg at a time AND counting on your core to keep your body stable – this will really step up your game!

Start lying on your back, and place one foot on top of the ball, the other leg straight up into the air. Keeping your core tight, thrust your hips towards the ceiling, bring your hips down, and repeat, focusing on control. 3 sets 15 reps each leg. At the top of each movement, focus on squeezing your glutes and hamstrings tightly to get the most out of the exercise.

 

Donkey Kicks

Finally, we recommend donkey kicks using the Smith machine. Set up the rack with the bar only, or light plates to start. It’s important to get used to this movement and perform it with control. Set the bar at about butt height and get on all fours, facing away from the bar. Place the arch of your foot against the bar and have a spotter unlock the bar. Push the bar straight up, hold for a few seconds, and slowly allow the bar to come down, until your knee is just above the floor. Repeat. Go for 3 sets, 20 reps each set. Watch the video in SHREDZ Fit Club!

Like what you see here? Then join SHREDZ Fit Club today for free, and have access to dozens of professionally produced exercises and workouts to help you achieve a strong, sexy body.

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by Dina Aronson, MS, RDN

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