That’s right… BOOTY BUILDING is BACK! In the first edition of BOOTY BUILDING, I lamented a bit about my flat booty genetics and shared some tips and exercises to help grow those glutes. Since so many of you could relate and I’m constantly experimenting with methods for rounding out my rump, I’m going to update you every few months with my BOOTY BUILDING best practices.
Over the last few months, I tightened the focus of my glute training a bit. With the help of my trainer— Shannon Dey of Bombshell Fitness — I’ve concentrated on minimizing my hamstring contribution when training glutes and incorporated more exercises to build my upper glutes. By focusing on these two things, I’m seeking to build a little more “shelf” to my backside. To do so, I’ve tweaked my form and discovered a few new exercises that I am excited to share with you.
OK… enough talk. Let’s get our rears in gear with the latest edition of BOOTY BUILDING:
Bend Those Knees For More Booty. A few of my favorite booty building exercises— good mornings, stiff-leg dead lifts and pull throughs— can become hamstring-dominant exercises, if you are not careful with your form. While there is no way to eliminate hamstring contribution completely, you can lessen the load on that muscle group by keeping a slight bend in the knees. When you do so, you can feel those glutes firing. A few other tips when performing those exercises: Keep feet about shoulder-width apart, make sure your weight stays in your heels and squeeze your glutes throughout the entire movement.
Take Pause & Build A Shelf. To help engage my upper glutes and build that shelf, I have adjusted my approach to squats. When performing squats, I now take a brief pause at the bottom of the squat to squeeze my upper glutes and then think about keeping them “high” as I push up through the movement. One of my favorite squatting exercises for working those upper glutes is the cable butt squat, as you can really lean back into your heels and feel the tension in your backside throughout the entire movement. Give the cable butt squat a try and put those upper glutes to work with this giant set:
Complete 3 rounds of the following giant set:
- Cable Butt Squats*: 20 reps
- Weighted Hip Thrusts**: 20 reps (See picture at right for demonstration)
- Pull-Throughs*** (See picture at right for demonstration): 20 reps
- Cable Butt Kick Backs: 15 reps, each leg
*Cable Butt Squats: Keep your weight in your heels and squeeze your glutes. Don’t forget to pause at the bottom of the movement to engage those upper glutes.
**Weighted Hip Thrusts: Make sure to squeeze your glutes throughout the entire movement. If you don’t, you’re likely to start feeling this exercise in your hamstrings. Also, if you use too much weight for this exercise, you will feel it in your lower back and obliques.
***Pull-Throughs: Use a cable, dumbbell, or plate as I am in the photo.
Tight Tush Cardio Blast
Get your booty (and fat) burning with this 40-minute treadmill program that features brisk incline walking and sprint intervals.
INCLINE CLIMB: 30 Minutes
Begin walking at 4.2 mph at a 1% incline for 1 minute. Each subsequent minute, increase the incline 1% until you reach a 15% incline. Then, begin decreasing your incline by 1% each minute until you reach a total of 30 minutes. Then, proceed to the sprint intervals. TIP: Take long strides and squeeze your glutes with each step. To get the most of this incline climb, don’t hold on to the treadmill when the walk becomes challenging.
SPRINT INTERVALS: 10 Minutes
Sprint at 7.5-10 mph (depending on comfort level) at 1% incline for 40 seconds. Then, jump off the treadmill and rest for 20 seconds. Repeat for 10 intervals. To challenge yourself further, try increasing the speed or incline slightly after each 1-minute interval. TIP: To further engage your glutes, think of lifting your knees as high as you can in your sprints.
A Winning Thought
Whether we are seeking to build a better booty, decrease body fat or fit into our favorite pair of jeans, the road to our goals can often feel too long and difficult. To combat this, we must always take time to account for and celebrate how far we’ve come and all that we’ve accomplished. Doing so will create a positive mindset, fuel our motivation and infuse our days with a sense of victory. Be Your BEST!