Everybody on the planet wants a fine ass, even if they don’t want to admit it. Hell, I throw in a couple of booty workouts at the end of all of my leg days. Does anyone else notice? I don’t care, I notice. Anyway, here’s a few glute-centric exercises to throw into the mix next time you hit ye old gym.
(This workout is going to be set-up as a circuit, but feel free to screw around with the order and make any modifications you think will help)
Kettle Bell Swings
You’re going to start with a relatively heavy kettlebell between your legs, which should be a little farther out than hip width. Squat down, while keeping the weight back on your heels and your chest up, and securely grasp the kettlebell. Come back to stand with the kettlebell between your legs. Slightly bend at both the legs and hips and explode through your glutes, propelling the kettlebell up to about eye level. Resist the kettlebell back to starting position. Repeat with 15-20 reps.
Monster Steps
Grab a resistance band, preferably one that comes connected so you can attach it around your ankles. Start at about hip width, in a slight squat with chest tall. Laterally step to the left and slowly bring right leg back to starting position. Repeat ten times to the left. Do ten body weight squats with band still around ankles, then head back to the right for ten more steps.
Donkey Kicks
While down on all fours extend your right leg behind you. While keeping right leg straight, pulse through the glutes straight up to the ceiling. Be sure to keep the core engaged throughout, avoiding any arch in the lower back. Lower leg back to start, and repeat 15-20 times. Switch to the left leg and repeat.
Weighted Bridges
Grab a plate, either a 25, 35, or 45. Start on back, with feet flat on the ground roughly six inches away from your butt. Place the plate on the bony parts on the front of your hips and lift hips up until a straight line is formed from the knees to the shoulders. Hold here for 30 seconds.
Repeat circuit 3 times, with a break between circuits.