LADIES: BEST BOOTY SHAPING ROUTINE?

  1. LADIES: BEST BOOTY SHAPING ROUTINE?


    I'm really proud of my curves and am wanting to accentuate them with the nicest, roundest, toned booty possible. LOL.

    So what are your go-to exercises for working the glutes?


  2. Not a woman but weighted hip thrusts are going to directly target your glutes more than squats or dead lifts which are normally the top 2 mentioned for this.

    I would create a program with all 3 of them in it if your goal is to be bootiliscious. You might try starting with Barbell Hip Thrust to activate and pre-exaust the glutes then go to squats or deadlifts. Probably alternate the 2 out each time. That covers your booty specific stuff then just add in some isolation work for quads, hamstings calves adductors and abductors throughout the week. I would also recommend working your legs / glutes 2-3 times a week.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
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  3. Squats
    Stiff leg deadlift
    Lunges

  4. Quote Originally Posted by MrKleen73 View Post
    Not a woman but weighted hip thrusts are going to directly target your glutes more than squats or dead lifts which are normally the top 2 mentioned for this.

    I would create a program with all 3 of them in it if your goal is to be bootiliscious. You might try starting with Barbell Hip Thrust to activate and pre-exaust the glutes then go to squats or deadlifts. Probably alternate the 2 out each time. That covers your booty specific stuff then just add in some isolation work for quads, hamstings calves adductors and abductors throughout the week. I would also recommend working your legs / glutes 2-3 times a week.
    This advice is solid. Focus on the glutes a bit first and make sure you can contract them at will. It should be effortless. Dont forget single leg bridges as well and holds at the peak of extension. Glut maximus and medius. Focus on them and your hip will thank you greatly.
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  5. Quote Originally Posted by MrKleen73 View Post
    Not a woman but weighted hip thrusts are going to directly target your glutes more than squats or dead lifts which are normally the top 2 mentioned for this.

    I would create a program with all 3 of them in it if your goal is to be bootiliscious. You might try starting with Barbell Hip Thrust to activate and pre-exaust the glutes then go to squats or deadlifts. Probably alternate the 2 out each time. That covers your booty specific stuff then just add in some isolation work for quads, hamstings calves adductors and abductors throughout the week. I would also recommend working your legs / glutes 2-3 times a week.
    This. I do hip thrusts and I have a nice little booty going on. It takes a while to get the form down so start light. Really focus on the glutes pushing the weight up versus the hips. Also, pause ass to the grass squats help.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html
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  6. Quote Originally Posted by Mayank View Post
    Squats
    Stiff leg deadlift
    Lunges
    I am also doing this, I have always wanted a big butt.

  7. One more, glute ham raise!!
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  8. Quote Originally Posted by AntM1564 View Post
    One more, glute ham raise!!
    Also strip teasing for your man, it's proven to help with the glutes and even if not your significant other will still find you sexier!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
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