in Exercises, Glutes Exercises

Glute Workout: 6 Ways To Build Your Perfect Booty

1.6k Views

Last Updated on January 7, 2021

To make split squats even more difficult and thus put more stress on your booty muscles, put a barbell across your back. A barbell works better than dumbbells because your body position is optimized for glute muscle recruitment.

6- FOLLOW INDIA PAULINO’S GLUTE WORKOUT!

The 2013 Bikini International winner knows exactly what it takes to earn the top spot on stage. For India Paulino, that means working her glutes three times per week! “I was always very skinny,” India says, “so I had to work hard to build my glutes.” India’s glute workouts are fast-paced, intense, and effective!

TONE YOUR BUTT WORKOUT
TRISET: 5 SETS

HYPEREXTENSIONS (BACK EXTENSIONS)

15-20 reps

Hyperextensions (Back Extensions)

REAR LEG RAISES

Rear Leg RaisesRear Leg Raises
SUPERSET: 5 SETS

ONE-LEGGED CABLE KICKBACK

15-20 reps

One-Legged Cable KickbackOne-Legged Cable Kickback

CABLE HIP ADDUCTION

15-20 reps

Cable Hip AdductionCable Hip Adduction
SUPERSET: 5 SETS

SMITH MACHINE SQUAT

15-20 reps

Smith Machine SquatSmith Machine Squat

BODYWEIGHT SQUAT

15-20 reps

Bodyweight SquatBodyweight Squat
Bodyweight squats performed on a Bosu ball.
source. bodybuilding.com.

source. muscleandfitness.com.