Do I need to say any more? You are here for a reason and that is to see The Perfect Butt Workout.
But how does one get a so-called-Perfect-Butt???
This exact workout may not give you the “perfect butt” but sitting on your butt all day long won’t make it perfect either, so shall we workout now?
Welcome to the eleventh day of my challenge. Today I am focusing on one area: Glutes
Every exercise is focusing on shaping, enhancing, and lifting that gorge of a tush you have! Also, I have created this workout to be used at the gym, with dumbbells and barbells or at home (as the pics are taken) using only bodyweight. I would recommend using weights (if you can) with this workout as it helps to build muscle in your tush, which only lifts that baby higher…and makes it tighter…NOT wider!
This workout is split into three different supersets. A superset is two exercises being performed together; one right after the other without any rest. All three supersets will have a 2 minute rest in between BUT there is NO rest while performing each superset.
Superset 1 – 10 reps
- Plie Squat
- Single Leg Deadlift
Complete a total of 4 sets, without rest and move on to superset #2.
Superset 2 – 12 reps
- Split Squat
- Front Squat
Complete a total of 4 sets, without rest and move on to superset #3.
Superset 3 – 25 reps
- Lying Hip Extension
- Glute Kickback
Complete a total of 4 sets, without rest & your doneeee! *high five*
Plie Squat: Standing with feet wider than shoulder width, toes pointing away from your body. Push your hips back, bend your knees and push through your glutes. Really squeeze them while performing this exercise. Squeezing means using!
Single Leg Deadlift: Standing straight with palms facing inwards, bend your hips, kick out your one leg behind you as your upper body bends, keeping your leg straight at all times. Lower your hands to the floor while keeping your back straight. Push through your supporting leg and tighten your lower back muscles to bring your body back to starting position.
Split Squat: Standing with one leg behind you and one in front of you, drop your hips backwards as you bend the knee in front of you to a ninety degree angle. Do not bring your knee over your toe. Push through your hamstrings and glutes to raise you back into starting position.
Front Squat: Standing in a wide stance with palms facing inwards, parallel with your chest. Push your hips back as you bend your knees, lowering into a low squat. Be sure not to bring your knees further than your toes. Keep your back straight at all times. Release back into starting position.
Lying Hip Extension: Lying on your back, bend both knees keeping your foot flat on the ground. Push through your hips, glutes and hamstrings to raise your hips off the ground. Push your hips as high as you can into the air and lower back to starting position. This is when your hamstrings and glutes kick in, push hard!
Glute Kickback: Starting on the floor on all fours, knees bent and elbows on the ground. Lifting one leg at a time using your glutes, bend your knee into your chest and kick your leg back as straight as you can while squeezing your glutes. then release.
I’m sure you are all sick and tired of hearing me say SQUEEZE, but I cannot stress enough how important it is to squeeze your glutes while working them. It may feel a little uncomfortable, especially with the hip extensions, lol, but it helps to make the muscles contract. I do it, so can YOU. Your gluteal muscles are made up of three solid muscles and this workout targets all three!
Make it happen, Believe & Squeeze!
Then once you’ve completed the workout, come back to comment how YOU now have the “perfect butt” xo