While Squat Challenges are fun and can certainly add to your booty goals, you may want to perform other exercises together with squats so you can target different muscles in your glutes and legs that will actually give you that toned, round, and firm shape you want.
Don't worry you can do them all in the gym or at home. If you are starting or want to take your booty gains to the next level include these exercises to your existing glutes routine and you will certainly see change.
Hip thrusts are one of the best exercises to firm and tone your glutes.
While they may seem easy, they are the one exercise you don't want to skip. You want to sit on the floor and rest your upper back against the bench with you your knees bent and feet flat on the floor. You can start by doing them without weight until you get your form correct then add either a barbel or dumbbell across your pelvis. Lower your hips down and then thrust them upward toward the ceiling while pushing your feet into the floor. The key is to squeeze your glutes as hards as you can all the way up and repeat for 10-20 times. You want to do three to four sets.
Don't be afraid of using heavy weights with each set as this will help you get results even faster.
Romanian Dead Lift
Romanian dead lifts will help you lean your hamstrings and gives your glutes that round look.
With a medium weight dumbbell in each hand, your feet hip-width apart and your knees slightly bent; bend forward keeping your arms straight and you hands close to your legs. With a very straight back lower the weights as far down as you can and do not bend your knees more than they were at starting position. Then return to the starting position while squeezing your glutes to pull yourself up.
Single-leg Hip Bridge
Single bridges may not be your favorite at first, they are intense and seem to burn you out faster, but they work; bridges are wonderful for building muscle and toning hamstrings.
Lie down with your knees bent and both feet resting on the floor than straighten one of your legs and with your foot toward the ceiling raise your hips up as high as you can and squeeze your glutes. Lower your hips then repeat.
Perform 10 - 20 reps on each side and do three to four sets.
Author. Lorena Suarez
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