A big main goal for many women at the gym, is to build a booty. Thanks to the Kardashians, booty workouts have become a priority, and the squat a work out favourite. This is a brief guide on how to achieve peach perfection. We also have a wide range of mens gym vests.
We recommend two types of training to help build your glutes- compound weight-lifting and volume weight lifting. Compound weight-lifting exercises are exercises such as squats, lunges, deadlifts and stiff leg deadlifts. These are best done working within a range of 3-6 reps.
Volume weight-lifting, involves lightening the weights but increasing the reps per set. Body weight exercises, resistance machines and cable exercises are ideal for these types of workout, working between 12-30 reps.
Working out in these two styles will ensure all muscle groups are being worked, as your glutes are made of both low and fast twitch muscle groups. The heavier compound exercises work best to build your fast twitch muscles, while your low twitch muscle fibres require volume and overload working to adapt. Be sure that the volume exercises are simple to do for the frequencies you’ll be working to.
To continue your progress, try to switch up your weights every 2-4 weeks, with small increases. This will help with the continued muscle growth.
The number one booty builder exercise- the squat. Not only is it the key ingredient to creating a peach, it’s also a great movement for flexibility, athleticism, and quads.
A great way to start your leg workout is with good old-fashioned bodyweight squats, below parallel. They are the perfect exercise to get you to use the right muscles, as squats are all about focus and form. Try to concentrate on your form throughout your exercises, to get that mind-muscle connection.
Once you’ve mastered the squat and your squat form, you can progress to add more stress to your glutes to build them up, by squatting with a barbell, a dumbbell or a kettle bell. This will maximise resistance, but remember to keep your form throughout.
For a real challenge, we recommend trying single-leg squats. This exercise manoeuvre will require a lot of balance, so you will most likely be using muscle fibres you rarely use to maintain such balance.
As one of the most challenging forms of squat, they are often over looked, but when practiced, they can be the most effective lower-body workout. The key word however is practice, as most people cannot do this move straight away. To practise performing a single-leg squat, you could hold a weight in front of you for counterbalance, even using a wall for support.
Sumo squats, or split squats, are a great form of squat for creating a bubble butt shape. As the name suggests, this squat form looks a lot like a sumo stance. Standing with your feet apart pointed outwards, squat down as low as you can before pushing up through your heels.
Shifting your weight to your heel as opposed to the ball of your foot, will help to move your centre of balance a little to the back, better activating your glutes. This rule can be applied to most squat manoeuvres.
Glute bridges are a great exercise for restoring balance in your glute muscles. Most of us spend a lot of time sat down on a daily basis, which can in fact cause our glute muscles to weaken. Because of this we tend to rely more on our quads and hamstrings in exercises. Performing this solely glute exercise, focusing on muscle imbalance, can prevent injury.
To perform the perfect glute bridge, lie down face up with your knees bent, feet flat on the floor in front of you, with your arms flat at your sides, palms down. Next, squeeze your glutes as you raise your pelvis off the floor, this should be high enough to create a straight line between your knees, hips, and shoulders.
Keep your glutes squeezed tight and your abs drawn in throughout, so you don’t over extend your back. The power should all come from the hips in this exercise, so make sure you’re not pushing from your heels. Once you are comfortable with this move and need a challenge, put a weight plate or loaded barbell on your hips to add resistance.
Don’t forget hamstrings
Hamstrings have three dominate muscles, all attached to various points near the glutes. Working these muscles is important in the process of shaping and toning your peach. One heavy hamstring session a week should be enough. Straight deadlifts, back extensions, and good mornings can all help to adapt and shape these muscles.
Time your rests
Rests can also have an impact when trying to develop your booty. We are all guilty of checking our phones between sets and resting a little too long, but try to keep your rests down to 1 minute maximum. Having a long rest period when doing glute-specific exercises, will not overload the muscle.
Your muscles won’t lift and will become firmer, if your workout does not create muscle overload. During you last few sets you should be struggling to complete your rep target. This is also known as completing to failure.
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