Hey, everyone!
I'm trainer Amy Jo and today we're doing the Build the Booty workout.
So get your barbell, your heavy weights, and let's go!
So our first exercise is a barbell hip thrust.
You need a bench and a barbell.
This is super important.
Studies show, research shows and proves that these exercises are super, super effective.
Even better than squats for building glutes.
So let me show you guys these ones.
So you're going to need a barbell.
Even a bigger one works well as a smaller barbell.
So you're going to need the bench.
You're going to shimmy out and if you want you can even place a dumbbell right on your
hip bones, okay?
So you're going to posture up, table top position.
This is your finish.
So you're going to drop as deep as you can, get that full range of motion, and then up
and squeeze at the top.
Okay, let's do 15 of these.
Hit it!
15, 14.
Squeeze those glutes at the top.
12.
Nice.
11, 10, 9, 8, 7, 6, 5, 4, 3.
You can really feel it working.
14, here's our last one.
Squeeze. 15.
Now we're going to go right into a pulse for 10, 9, 8, 7, 6, 5, 4, 3, 2, last one, 1.
Awesome.
Great job.
So that exercise, right there, is excellent for building the glutes.
So we're going to come – you can come back to that as a second set.
The next one we're going to do is single leg split lunge.
So one foot is out, you're going to hold your dumbbell.
The back leg is on the bench, or a chair.
Hold that dumbbell here.
Let's go for 10.
Down and up.
Targeting just the right glute now.
Good.
7, 6, 5, 4, 3, 2, sit in that, push in that heel, 1.
Okay, let's switch legs.
Make sure your balance is good.
You could even start with no weight on these if you want to make sure that you're doing
them correctly, and hit it.
10, 9, focus on the glute, 8.
Push straight through that heel.
6, 5, 4, 3, and 2, last one, down up, 1.
Great job.
Set those down.
Your third exercise is a pistol squat.
Using the bench again – or a chair – you're going to sit down and stand back up.
Pushing through the heel.
Sit down, stand back up.
So once again, you're fighting that negative down, and then pushing back up.
It makes just that right leg and glute work only.
Five more, let's get 10 on each leg.
5.
Sit it.
4, 3, 2, 1.
Awesome.
Other leg.
Sit in it.
1, 2, 3, push through that heel, 4, 5.
Awesome.
Five more.
Almost there.
Stand up, sit down.
Fight that negative on the way down, too.
9, last one, 10.
And sit.
Pistol squats.
Awesome.
So there's three great exercises for building the glutes because it takes weight, guys.
You've got to put a lot of pressure on the muscle fibers to make them tear.
So if you're not putting enough weight on them, or even enough reps – because of course
there's a time and a place for heavy reps and there's a time and a place for higher
reps with lighter weight.
So make sure you incorporate both, but to build bigger, rounder glutes it's going to
take some heavy weights.
So focus on that, start, build a foundation.
Level one and add progression.
Add weight, maybe, every week you're going.
The next week I'm going to add 5lbs.
The week after that I'm going to add 5lbs.
So don’t get frustrated with yourself.
Progression is always important.
Be patient, but keep at it.
keep working hard.
Leave us a comment below, thumbs up.
I'm Amy Jo.
We'll see you next time.