Booty Workout Routine For At Home
Hey girls! Summer is around the corner. We understand you ladies cannot go to the gym 24/7. To help you out we have developed a fun 7 exercise booty workout for at home. If you are like me, you're sick of the go-to squat routine. Squats (and lunges) only use one of the three glute muslces (the gluteus maximus). With this booty workout you not only train this, but also the two glute muscles I talked about earlier.
Can I really do this booty workout at home?Yes you can! But of course, if you want, you can give it a shot at the gym too! Although you maybe feel painful after a workout, you will feel pumped up and ready to go after our booty workout routine for at home! It’s also essential to work with exercises that target all the muscles in the booty. This way, you’ll get a fully sculpted back side, and toned legs to go along with it!
Booty workout #1: Hip Thrust
Similar to the glute bridge, this exercise is a great way to strengthen and firm the glutes, as well as improve core stability!
Begin by sitting on the floor with the shoulder blades against a bench, knees bent, feet flat on the floor in front of you. Engage the glutes and lift your hips off the floor, creating a straight line from the knees to the shoulders.
Add resistance for even more of a challenge! Try holding a weight plate, dumbbell, or loaded barbell on the hips for more glute growth.
Booty workout #2: Bulgarian Split Squat
Place one foot on a bench or an elevated surface behind you, and step the front foot forward into a lunge position. With most of the weight over the front foot, bend the knees until the front thigh is parallel to the floor. Engage the glutes and hamstrings as you push through your heel to return to starting position.
Try adding a barbell during this booty workout on your back to strengthen the glutes even more!
Booty workout #3: Hyperextension
Although typically thought of as a back exercise, this move is famous for targeting the glutes!
Place your hips and upper thighs against the pad and secure your feet behind the rounded pads. Place your hands behind your head or across your chest, and lower your upper body to about a 90 degree angle. Squeeze the glutes as you raise your upper body and return to the starting position. (Not recommended if you are having incidental back issues)
Booty workout #4: Reverse Hyperextension
Lie in a prone position with your stomach and hips on a stability ball and hands or forearms on the floor. Keeping the legs extended, activate the glutes and raise the legs. Hold for 1-2 seconds at the top, and lower the legs to starting position. (Not recommended if you are having incidental back issues)
Booty workout #5: Glute Kickback
This exercise is famous for glute activation and can be done everywhere!
Get on your hands and knees on a mat with your back parallel to the floor. Keep the knee bent and engage the glute as you drive your heel up toward the ceiling. Return to starting position and repeat on the other side.
Try this move during this booty workout with a resistance band for an added challenge!
Booty workout #6: Bent-Over Abduction Lift
Begin this exercise by bending over with hands on a bench, knees slightly bent. Be sure to keep a flat back and neck in neutral position. Squeeze the glutes as you raise one leg to the side, up to hip height, keeping the leg extended. Lower leg to starting position and repeat on the other side.
Booty workout #7: Hip Trainer
Did you know we have a kick-ass product on sale right now (63% OFF). It's our EMS Hip Trainer. The Electronic Low Frequency Massager - a bioelectric neuromuscular stimulating device, presents the user with an effective relief of pain through a one of a kind massage and acupuncture delivered by effective application of frequency waves via self-adhesive skin electrodes.
The unit has been designed to
- provide warm feelings and a relax massage
- deliver non-invasive acupuncture resulting in a relief of musculoskeletal pain and discomfort any time and anywhere
- The EMS Hip Trainer is your personal cheat-sheet to our booty workout. Give it a try today!
Add 3 sets of 12-15 reps of these exercises into your routine 2 to 3 times a week to grow that booty!
*As always, check with your doctor before beginning any exercises and if you experience any pain.
Contact me with any questions or to find out about starting a personalized program!