No-Fail Technique to have a Perfect Booty by Summer

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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

  1. 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.
  2. Place the barbell on your hips and support with your hands.
  3. In one motion, thrust the barbell upwards with your hips.
  4. Return backside to floor and repeat. 

barbell press
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Barbell Full Squats

  1. From rack with barbell upper chest height, position barbell on back of shoulders and grasp bar on sides.
  2. Dismount bar from rack.
  3. Step away from rack and position legs using a shoulder-width medium stance with toes slightly pointed out.
  4. Slowly bend knees and sit back with your hips as you maintain straight posture.  Continue down below parallel.  Squat low for a better butt.
  5. 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.


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Stiff-Legged Barbell Deadlift

  1. Hold a bar using an overhand grip.
  2. Stand with your torso straight and your legs shoulder width or narrower apart. The knees should be slightly bent.
  3. 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.
  4. Bring your torso up straight again by extending your hips until you are back at the starting position.

dead lift dead lift 2

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One Legged Cable Kickback

  1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
  2. Support yourself by facing the pulley, standing approximately two feet away, and grabbing hold of the pulley frame.
  3. 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.
  4. Pause momentarily while you squeeze your glutes and then return your leg slowly to the starting position.
  5. Repeat for a full set and then switch sides.                

Leg lift 1 leg lift                                  

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Wide-Stance Leg Press

  1. 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.
  2. Unhinge the weight and then bend your knees to bring the platform toward your chest.
  3. Squeeze your glutes and hamstrings to press the weight back up.

leg press

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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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Author: Melissa Schollaert

I'm Melissa—Holistic Health Coach & loving mama. My passion is to help others thrive through strategic eating (not dieting), living a toxic free life & creating healthier families.

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