Top 6 exercises for growing a bigger booty!
In this video I show you 6 new exercises for the booty/glutes/butt. The full program can be found below. Just take a screenshot and go! (This video is re-edited and re-uploaded due to the original video being blocked in certain countries.)
1.Squat with miniband-kicks
4set x 12-15reps
2.Upper presses in smith machine
4set x 10-15reps
4set x 15-20reps
3set x 10-12reps
5.Booty-steps with rubber-band
4set x 15/15 steps
4set x 15reps
Advice and tricks:
Squats with mini-band kicks: Start off this exercise with a low weight, there’s a slight risk of hurting yourself with the kicks if your technique and form is not correct. Perhaps start with only the barbell and raise the weights as you learn the movement.
Upper press smith machine:
A really good exercise for contact with your glutes. Make sure you place the barbell in the middle of your feet for a steady balance. Use the safe spots in the smith machine to avoid dropping the barbell and the weights on yourself.
Same as in the first exercise, start with a lower weight to find the right balance and technique. You don’t want to fall of the bench. Besides that this is a great exercise for targeting your butt, too.
Booty-steps with rubber band:
Great exercise which will keep your muscles under tension for a long time. Make sure you have a big enough resistance band or see if your gym has any available for use.
Many of you probably don’t have this exact machine at your gym, any version is fine though. If you dont have any kick-back machine at all you can use a front leg kick machine, sitting on the floor and instead kicking it back like in this exercise. Or you could tie a resistance band to a smith machine or something and use the band as a kick-back.
Thank you for watching, I hope this video will hope you get a better contact with your glutes, and ultimately help you define and grow a bigger booty!
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