We have all heard that the #1 secret to great glutes and lean legs are tons of squats. While this is true, there are other things that you need to be doing: lifting weights. Don’t get me wrong-bodyweight exercises kick ass-literally-but if you have access to free weights, this will help speed things up for you.
We have talked about how nutrition plays a role in growing your booty and leaning your legs. Today I want to share my best training tips to help you build a better butt!
First let’s cover some training expectations:
1. Lift heavy. No tiny weights. Obviously, be safe but don’t be afraid to push yourself!
2. Fewer reps. To gain muscle, studies show that you need to not only lift heavier, but use fewer reps. Think 5 sets of 5 reps at a challenging weight with a 1-2 minute rest between rounds.
3. Sprints. Yes, sprints are great. For more of a challenge, try sprinting uphill and avoid any long distance running.
Now let’s talk about the moves you should be using when you’ve got weights handy:
Hamstring Curls on a Stability Ball
Sumo Deadlifts with an EZ curl bar or heavy kettlebell
For these moves, you’ll want to complete them in a circuit style with 3-4 rounds of 5-10 reps depending on how heavy you’re lifting.
All of the above exercises require weights, so what if you don’t have any weights handy? Use these moves to grow your backside:
Single Leg Hip Thrusters
These bodyweight moves should be kept high volume. Push yourself with 1-2 sets of 25-50 reps of each.
Finally, in terms of workout frequency, 2-3 times per week should be your goal. If you can hit the glutes & legs hard every 2-3 days, you’ll be on track to results.
Last thing that is super important to include on our glute/leg topic is the mind-muscle connection. When doing your glute building exercises, really focus on squeezing the glute muscles themselves. The harder you squeeze, the more results you’ll get.
If you don’t focus on this, the quads and hamstrings may overpower the exercise, resulting in fewer results. I like to use a glute firing warm-up circuit to wake up my glutes and remind my brain what we’re working that day. You can give it a try here.
If you need to shed body fat and reshape your booty, you must sign up for the Chiseled program! There’s still time to join us for the round starting on Monday April 2. We’ll be working our legs & glutes 2-3 times per week and I can honestly say most women who’ve gone through the program report back increases in their glutes while their waists get smaller!
Checkout the details HERE!