Bikini season is just around the corner! Dreaming of flaunting a lifted, round booty at the beach? Working out glutes is a crucial aspect of strength training for women.
There’s no way around it, if you want a nice booty, you must train for it. Great news is that you will notice strength gains right away. With some dedication and commitment, you can achieve a sculpted bikini booty just in time for summer.
Your Bikini Booty Plan
Once you get your form down, skip the light weights to build a better booty. Use heavy weights that limit you to 8-15 reps per set.
Always try to beat your last butt-kicking workout by increasing reps or weight. Leave each workout feeling the glute burn/pump. Glute pump can lift the glutes as much as 2 inches during a workout, so get them firing!
Below are my favorite booty-building exercises. Complete 3 sets of each exercise twice per week.
Barbell Hip Thrust
- Start seated with your back supported by the side of a flat bench and your knees bent in front of you. Your feet should be planted in a good position to lift the barbell.
- Place the barbell on your hips and support with your hands.
- In one motion, thrust the barbell upwards with your hips.
- Return backside to floor and repeat.
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Barbell Full Squats
- From rack with barbell upper chest height, position barbell on back of shoulders and grasp bar on sides.
- Dismount bar from rack.
- Step away from rack and position legs using a shoulder-width medium stance with toes slightly pointed out.
- Slowly bend knees and sit back with your hips as you maintain straight posture. Continue down below parallel. Squat low for a better butt.
- Raise the bar by pushing the floor with the heel as you straighten the legs and extend the hips to go back to the starting position.
Photo by www.bodybuilding.com
Stiff-Legged Barbell Deadlift
- Hold a bar using an overhand grip.
- Stand with your torso straight and your legs shoulder width or narrower apart. The knees should be slightly bent.
- Keeping the knees still, lower the barbell to the top of your feet by bending at the hips while keeping your back straight. Keep moving until you feel a stretch on the hamstrings.
- Bring your torso up straight again by extending your hips until you are back at the starting position.
Photo by www.bodybuilding.com
One Legged Cable Kickback
- Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- Support yourself by facing the pulley, standing approximately two feet away, and grabbing hold of the pulley frame.
- Holding your abs tight, bend your knees slightly and then contract your glutes as you bring the cuffed leg straight back behind you as high as you can.
- Pause momentarily while you squeeze your glutes and then return your leg slowly to the starting position.
- Repeat for a full set and then switch sides.
Photo by www.bodybuilding.com
Wide-Stance Leg Press
- Lying back in a 45-degree leg press machine, place your feet high on the platform so only your heels are resting on it at the top outside corners, toes pointed out at 45-degree angles.
- Unhinge the weight and then bend your knees to bring the platform toward your chest.
- Squeeze your glutes and hamstrings to press the weight back up.
Photo by www.muscleandfitness.com
Deanna Webb has a BS degree in Kinesiology, specializing in Fitness and is an AFAA Certified Group Exercise Instructor.
Melissa Schollaert is a Holistic Health & Nutrition Counselor and founder of Real Nutritious Living. Helping others achieve their health goals to attain their healthiest, happiest life is her greatest ambition.
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