LADIES: BEST BOOTY SHAPING ROUTINE?

kaitlynj2001

kaitlynj2001

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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?
 
MrKleen73

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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.
 
TheMovement

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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.
 
AntM1564

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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.
 
MrKleen73

MrKleen73

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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!
 
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Melmel247

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Hip thrusts, especially with weight. Squeeze for a few seconds at the top and make sure it's slow and controlled. The stairmaster also helps. Also if you do kickbacks, put on ankle weights and hold your leg up for 4 seconds and slowly drop for 2 secs. Most women don't do them effectively. I learned this from an old magazine before everyone was even obsessed with butts.
 
Dobs27

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It's all in the hammie exercises!!! I have a quad dom day and a hammie dom day.

My bootay get so wrecked I dont wanna sit. Lol
 
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jrock645

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The PT exercises i do for lower back rehab are great for my glutes. Weighted brisges, prone hip thrusts, prone alternate arm/leg raises, and donkey kick with alternate arm extensions. Sometimes i do rollouts on a stability ball too. Key is going slow and holding the squeeze for a good couple seconds.
 
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Big Sarge

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Body weight exercises for glutes do nothing even though you may "feel the burn." Glutes are THE largest muscles in the body and if you want to significantly change the shape and appearance you MUST train with heavy weight. Glute bridges with weight in your lap, weighted good mornings with a band you press your hips into on the way up etc.
 
TTeaGuzzler

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I’ve been doing heavy deaslifts and squats the last year and it hasn’t been until adding in chest elevated barbell hip thrusts that I’ve really seen an increase in perk in the glutes. I get surprising bang for the buck out of weighted back extensions too.
 
kjkitzman

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Back Extensions with slingshot band or Glute Ham Raises. I have also been doing banded kneeling squats with a heavy load (up 275-300lbs) and my glutes have increased 2 inches in about 6 months along with surplus in food. Banded good mornings and split squat(leaning chest forward) and RDLs are all amazing.

I have the Mark Bell Slingshot band and it kills my glutes.
 
Marcia

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Romanian Deadlifts
Hip Thrusts like a MF
Cable kickbacks or donkey kicks on the smith machine
Leg press with feet high on platform to hit hams
Good mornings
Bulgarian split squats
Hip adductor/abductors
 
Leggoddess

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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?
Lift medium weights to very heavy weights on the following.
Hip trust
Lunges
Deep low squats (ass to grass)
Kick backs
Sprinting
Stairmaster

Don't forget to train your calves, quads, hamstrings. Make sure you train your calves and abs 3-4 days a week.
 
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ValiantThor08

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I'm not a lady, but can attest that regular barbell squats have done me well!
 

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