I really love working my lower body, glutes included. I find when I have a leg day, I sweat so much more and feel so much more muscle pump than I do with any other body part. This is understandable as your legs do carry the most muscle on your body, but sometimes when I work glutes alone, I feel like I can’t engage them enough. Like, my glutes have chosen that they like squats and lunges but nothing more.
Even though squats and lunges are fantastic exercises for your glutes and legs, I still aim to have a glute workout at least once a week to enhance my glutes. Yes, I said it, I would like a bigger bum, but it’s hard work to get it, especially when I’m struggling with “firing up the glute muscles”.
Your glutes actually contain three muscles; gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the largest of the three and is also the muscle that you want to target in order to obtain a “butt lift” in the back yard. This workout completely targets the gluteus maximus with every exercise focusing around the glutes. If you’re going out tonight, and you’re going to be wearing a dress, or something that you want your butt to look good in. This is a great workout to do before you get all dressed up for a little booty enhancement.
+ Exercise Mat
Complete the following exercises in the exact order below, three times.
After completing one full round, rest for 30 – 60 seconds, drink some water and continue.
20 Donkey Kicks
20 Plie Squats
20 Glute Extensions
20 Sumo Squats
50 Glute Bridges
Really set your mind, 100% focused on form and engaging the gluteus maximus. Mindless exercise,can actually happen and when it does, it doesn’t cause calories to burn after your workout because you weren’t actually using the muscles enough. Focus is super important when you are working out. Really think of your form, move at a nice, slow, controlled pace and when doing every, single exercise….squeeze your glutes!
Finishing off with 50 glute bridges is a complete killer! For an extra booty boost, try doing as many bridges as you can on your last circuit! 🙂