LADIES: BEST BOOTY SHAPING ROUTINE?
- 12-07-2017, 12:50 PM
- 12-07-2017, 01:34 PM
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! - KLEENhttp://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
Current Training Log -
12-15-2017, 07:54 AM
12-15-2017, 08:14 PM
Current Log: http://anabolicminds.com/forum/supplement-reviews-logs/304802-themovement-bringing-blitz
12-16-2017, 01:42 PM
12-19-2017, 03:52 AM
12-22-2017, 10:26 AM
12-22-2017, 10:48 AM
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEENhttp://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
Current Training Log -
08-20-2018, 08:49 PM
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.
08-24-2018, 02:21 PM
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
08-29-2018, 02:48 PM
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.
High Intensity Training log, wedding prep:
03-04-2019, 10:00 AM
03-06-2019, 12:57 PM
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.
03-11-2019, 10:14 AM
Iíve been doing heavy deaslifts and squats the last year and it hasnít been until adding in chest elevated barbell hip thrusts that Iíve really seen an increase in perk in the glutes. I get surprising bang for the buck out of weighted back extensions too.
03-18-2019, 02:48 PM
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.
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