You might want build the best glutes and should wake yourself up from looking at the physically fit booties of famous celebrities. Knowing how to tone and work them need not be difficult.
Build the best glutes with the right exercises
Known as the powerhouse of the posterior chain, your glutes make up the muscle group that compose the lower core and includes the butt, which shows the level of fitness that you want to see.
Building muscle in the butt area requires low reps using heavy compound movements mixed with high volume accessory. Incorporate a proper amount of cardio to help you get started.
Booth Blaster workout
Start with some 5 to 10 minutes of light cardio exercises to warm up, followed by some dynamic stretching that includes the hips, hamstrings and adductors.
Begin your workout with five sets of the sumo stance deadlift. Start with feet wide apart and toes pointed out slightly. Grip the bar tightly and allow the bar to touch your shins. Proceed to sit down to a low squat position and with the arms between both knees grab the bar with an over-under grip.
Using the table provided below, follow the routines consistently and without skimping on any of it.
| Exercise | Sets | Reps |
| 1. Sumo Deadlift | 5 | 8 |
| 2a. Walking Lunges | 5 | 10 each leg (w/ 1/4 rep at bottom) |
| 2b. Glute Bridge | 5 | 10 (w/ 3 sec pause) |
| 3a. Body Squats | 4 | 25 |
| 3b. Treadmill Walk | 4 | 1 min (15% incline, 3-4mph) |
| 3c. Hamstring Bridge | 4 | 5 each leg (w/ 3 sec pause) |
| 3d. Treadmill Walk | 4 | 1 min (15% incline, 3-4mph) |
Booty Blaster workout 2
You move on to the legs where squats and weights are essential to training for the workout 2 phase.
After spending time out make sure to conduct your proper exercise movements, that way, you do not get to miss out on crucial moves that are guaranteed to help you stay on track.
| Exercise | Sets | Reps |
| 1. Back Squat | 6 | 12, 10, 8, 6, 4, 2 |
| 2a. Bulgarian Split Squats | 5 | 5 each (w/ 3 sec pause) |
| 2b. Pistol Squat | 5 | 10 each leg |
| 2c. Booty Lunges | 5 | 20 “1/4” reps on a step |
| 3a. Sled or Cable Pull Through | 3 | 15 |
| 3b. Stairmaster | 1 | 20 min |
Booth Blaster Workout 3
The last of the workout program is how to develop the glute muscles by putting more intensity to your workouts using heavy weights.
This would be your workouts to end your week, so prepare to circle back on your workout order as you start the week.
| Exercise | Sets | Reps |
| 1. Walking Lunges | 3 | 5 |
| 2a. Dumbbell Step Ups | 3 | 8 each leg |
| 2b. Booty Bands | 3 | 25 each leg |
| 3a. Goblet Sumo Squat | 3 | 12 |
| 3b. Single Leg Glute Bridge | 3 | 5 each leg |
| 4. Walking Lunges (using bodyweight) | 1 | 10 min |
So make sure to take these workouts seriously. The key is consistency and determination so you can build the best glutes ever.
The post How To Build The Best Glutes appeared first on NUTRITION CLUB CANADA.
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