With summer right around the corner, we’re all working a little harder on shaping up our beautiful bikini backsides. However, if you’ve been counting on the squats and presses alone to get the round, tight booty you want, you may be disappointed. For some of us, those compound movements alone can end up growing our quads (or, in my case, hamstrings) while our butts barely budge. Glutes require focused training to create those tight curves we desire. To help our cause, Bombshell Fitness, responsible for building some of the best butts in the world, has a workout to whip our rears into shape!
BOOTY BUILDING BEGINS
Shannon Dey, founder of Bombshell Fitness, began a mission more than 15 years ago (way before glute training was all the rage) to help deflated derrieres everywhere reach their shapely potential. The first transformed tush was her own, which started as flat as her home state of Kansas, says Shannon.
Experimenting with movements, foot positions and other custom techniques, Shannon developed a Bombshell Booty training approach that had judges at her first NPC National show questioning whether she had butt implants, as a rounded backside just wasn’t as common then, she explains.
Shannon applied her booty building insights to her competition training business, and people took notice. “In the early days of Bombshell, you could always pick out our girls onstage, because they were the only ones filling out the back of their suits!”
GET IT RIGHT
Shannon shares her tips for perfecting her signature butt-shaping moves.
SMITH MACHINE STRADDLE SQUAT
Place a bench under the Smith Machine and straddle it. Position your feet a bit forward and lean back into the bar with your weight in the heels. Lower your body down until your glutes tap the bench, then press through the heels to ascend back to the standing position.
Shannon: “When this squatting movement is properly performed, it targets the entire glute region with little quad engagement. Raise your toes slightly throughout the movement and keep the tension in the glutes by pressing your heels into the floor.”
Begin with feet together. Jump laterally, pushing off with left foot and land on right foot. Your left foot will cross behind the right leg like a curtsy. Back knee should almost touch the floor. Unlike a skater jump, keep your torso upright. Then, repeat the motion to the other side. You can hold weights for added challenge.
Shannon: “Think of pressing the foot down into the floor as you press up out of the lunge. Make sure that when you go down into the lunge that you at least hit parallel.”
CABLE CROSS SQUAT
Secure an ankle cuff to your leg and the cable pulley set to the lowest setting. Turn to the side such that the leg with the cuff is farthest away from the machine. Take a small step away from the machine to get tension in the cable. Allow the cuffed ankle to cross behind or in front (whichever is more comfortable for you) of the other leg slightly. Then sweep the leg back across the body out to the side until legs are a bit wider than shoulder-width and lower into a squat. Then, stand up out of the squat and release the working leg back to the starting position.
Shannon: “Control the leg performing the movement as you lower the weight; do not let the weight fall back in to the stack.”
DOUBLE CABLE STABILITY BALL BUTT RAISE
Position a bench between two cable pulleys and place a stability ball on top. With cable ankle cuffs secured around each leg, lie on top of the ball and grasp the bench. Keeping core tight, lift and lower the legs, initiating the movement with the glutes.
Shannon: “This exercise hits the upper glutes perfectly. Do not allow your lower back to perform the exercise. If you feel your lower back taking over, decrease the weight.”
DUMBBELL BENCH WRAP
Lie on a bench with your hips positioned at the very end and your legs hanging off. Grasp the bench tight. Secure a dumbbell between your feet. Your knees should be pointing down to the floor. Then, contract your glutes to press the feet towards the ceiling. Lower all the way down to the starting position— full range of motion is key.
Shannon: “This move hits the entire glute region with a slightly greater emphasis on the upper glutes. You must squeeze your booty with each repetition and control the contraction on the way down in order to not drop the dumbbell!”
STEP-UP/REVERSE LUNGE COMBO
With a barbell resting on your shoulders, step up onto a bench, leading with the left leg. Then, step the right leg down to the ground. When the left leg steps off the bench, bring it behind you and lower into a reverse lunge. Complete all reps leading with the left before moving on to the other side.
Shannon: “As with other compound movements, the way to engage the glutes is to press the foot of the working leg down as you step up or press up out of the lunge. Keep the weight focused in the heel.”