Nowadays, everyone wants a bigger booty. But in order to achieve this, you need to work two muscles: your gluteus maximus and gluteus medius, hence glutes. We have all heard that squats are the key to success, but with a combination of these kick A$$ leg moves, you can actually activate your entire behind without fighting for that squat rack. Hey, squats are overrated anyway.
Equipment needed: Barbell or Smith machine
How to: Start with a barbell over your legs. Roll the bar directly over your hips, then bring your shoulders to the edge/top of the bench. Driving through your heels, thrust your butt up in the air as far as you can, then slowly bring it down.
How many? 4 sets of 12-15 reps
#SpoonTip: If the weight is too heavy, put a pad between the barbell and your hips.
How to: Lie down on the ground with your hands by your side, your feet flat and shoulder width apart. Putting the weight in your heels, push your booty up. Squeeze your glutes at the top, pause for one second, then slowly bring your butt back down.
How many? 4 sets of 15-20 reps each leg
#SpoonTip: If you want to get ~fancy~ with it, try lifting one leg at a time.
Equipment: Dumbbells, kettle-bell, or plate (optional)
How to: Hold one dumbbell in each hand or one heavy kettle-bell in both hands, and stand with your feet shoulder width apart. While keeping your torso straight, lift your left leg and take a large side step, placing it behind your right leg. Lower your left knee slowly into a lunge position. Then, driving through your heels, push back up.
How many? 3-4 sets of 15-20 each side
#SpoonTip: Do one leg at a time instead of alternating for a real booty burn.
Weighted Box Step Ups
Equipment: Dumbbells or plates (optional), and a bench or box
How To: Hold one dumbbell or plate in each hand. Put one foot on the bench or box, and push through your heels to push yourself up. To make it harder, raise the opposite knee to your chest and squeeze. Then slowly bring your leg down.
How many? 4 sets of 15-20 per leg
#SpoonTip: Make sure you stand all the way up for maximum efficiency.
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