Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley.
Warm-up (not pictured)
This dynamic warm-up will prepare your body for key moves. Consider it an investment.
2–3 minutes: (20 seconds each)
Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds. Lastly, fully extend arms and legs in a marching position. Perform jumping marches by jumping in sequence with arms and legs forward and back.
1. Dumbbell step ups (10 to 20 lbs)
3 sets x 12–15 reps (20 seconds’ rest)
Start movement holding dumbbell at chest level with elbows tucked in. Place one leg on a platform or bench and thrust up on to bench. The key to this movement is pushing off with the opposite toe on the floor before lifting and keeping weight on the heel on the bench when stepping down. Perform all the reps on the one side before switching legs.
2. Kettlebell Overhead Squats (10 to 15 lb)
3 sets x 12 reps (30 seconds’ rest)
Start movement holding a kettlebell with both hands at waist level. When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor. The key to this movement is engaging the stomach and locking the arms overhead and exhaling as you power up through the squat. Perform with toes slightly pointed out, shoulder-width apart. Keep the arms fully extended above your head until you have completed all the reps for that set.
3. Kettlebell Crossover Reverse Lunge (10 to 12 lb)
3 Sets x 10 reps (30 seconds’ rest)
Start movement holding a kettlebell at chest level with both hands. Be sure to keep elbows tucked at sides. As you begin, take one leg back into a reverse lunge position in a 45-degree angle while maintaining an upright squat position. The key to this movement is an upright position and slowly crossing your leg in a reverse lunge while dropping the knee in a straight line down. Be sure to cross slowly to maintain your balance throughout the movement.
4. Dumbbell Stiff-Legged Deadlift (20 to 30 lb)
3 sets x 12 reps (30 seconds’ rest)
Start movement with dumbbells at waist level. Maintain a good posture with a slight bend in the knees and slowly lower the weight to the front of your calves, and return to the top of your thighs. The key to this movement is a flat back and slow and steady lowering of the weights.
5. Dynamic Speed Skaters (5 to 10 lb)
3 sets x 45-to-60-second intervals (with 30 seconds’ rest)
Start movement with one foot forward and one foot back. As you start in motion, hop into a side lunge position, then spring off and do the same to the other side. The key to this movement is not speed, but balance and coordination.
6. Hamstring Ball Bridge (Body weight)
3 sets x 30-second intervals (with 20 seconds’ rest)
Start movement lying flat on your back with your heels resting on the top of the balance ball. As you push down on the ball with your heels, pull the ball towards you and lift your hips straight up, and then slowly bring them down and let the ball move back to the starting position. The key to this movement is keeping your shoulders flat on the ground and squeezing the glutes as you lift the hips. Slow and steady is the game.
7. Cable Kickbacks – 2 sets x 12–15 reps each leg
(20 seconds’ rest)
Attach the ankle loop to your ankle. Maintain an upright position with your upper body. Grab the sides of the cable machine, and thrust your leg back, no higher than your waist level, and slowly bring it back with a slight knee bend forward to finish. The key to this movement is slowly squeezing the glutes as you thrust the leg back.
8. Smith Machine Standing Calves 3 sets x 15–20 reps
(20 seconds’ rest)
Start movement with Smith machine bar on your shoulders. Stand on a platform or step to raise and lower your calves. The key to this movement is a slow and full stretch on your toes and lower your heels to get the full benefit of the stretch. It is not about the weight, more the stretch and a slight pause at the top of the movement.
No question: Amazing glutes are the most desired feature on the body for women. Having well-rounded glutes will make you look better in jeans, dresses, shorts, bikinis, or nothing at all. There are thousands of social media pages claiming to have all the secrets to achieving the coveted booty. With so much controversy surrounding the best way to train the glutes for improved development, it’s hard to know which path to follow. Well, let me set the record straight on a few of the biggest myths.
Myth 1. Squats are the best exercise for your butt.
In a report titled, “Glutes to the Max”, the American Council on Exercise conducted a comprehensive resistance training experiment examining glute electromyography (EMG). The study showed that performing a variety of glute exercises highly activate the glutes, not just squats. Moreover, the squat did not activate the glutes to the highest degree. Squats are a great exercise, but they alone will not maximize glute development. You want to perform other exercises that hit the booty from every angle, such as hip thrusts, deadlifts and back extensions. Your glutes are made up of 3 muscles: the minimus, maximus and medius. In order to achieve the type of fit booty you see as you scroll through your instagram feed, you must perform exercises that target all 3 muscles.
Myth 2. You need to lift heavy to build a booty.
Studies show that the glutes hold a fairly even combination of slow twitch and fast twitch muscle fibers. This indicates that both higher reps and lower reps should be performed when training the glutes. When attempting to maximize hypertrophy, (muscle growth) you want both the type I fibers and the type II fibers to grow to their fullest extent, and research indicates that higher rep training better elicits type I fiber growth, while lower rep training better elicits type II fiber growth. So, make sure you include a variety of rep ranges in your routine.
Myth 3. Your glutes must be sore the next day, or it isn’t working.
It is a common mistake to assume that if your booty isn’t sore in the days following a training session, then the workout was unproductive and inferior. This could not be further from the truth! You may be more sore in the beginning, doing more leg training than you’re used to or doing exercises you’ve never done before. But as time goes on, this soreness will most likely decrease. Many women who have seen the best results in glute growth never got very sore in the glutes during their transformation process.
Myth 4. The infamous “Squat Challenges” on the internet will give you a booty.
Even if you do 1000 squats per night, that won’t make your muscles grow. What will make them grow is to break down the muscles, and let them repair themselves over time. Building and sculpting your body takes time and patience, no matter which muscle you’re working on. But having a great trainer providing you with the right exercises, the right sequence, the correct rep range and number of sets, will get you to your results much quicker and more effectively.
There are many, many more misconceptions out there about how to build, lift, and shape your backside. Hopefully, this article has shed some light on optimal glute training strategies and dispelled some common myths and misconceptions. The best glute training programs focus on getting stronger while adhering to excellent technical form in a variety of exercises and rep ranges.