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Best workout for a sexy butt!
Ever since my early days as a personal trainer one of my top five FAQs has been, “How do I build a sexy set of glutes?” Clients want to know: Is there a buns class I can take? Will the butt blaster machine do the trick? Is there a secret to glute training I share with all my clients and my champion physique competitors?
While there is no one fixed answer, I maintain that four factors play the most important role is sculpting a sexy set of glutes: Exercise selection, proper range of motion and muscle activation, combined with proper nutrition and cardio to reveal all of your hard work.
The exercises in this workout allow you to activate the muscle appropriately and to use the weight necessary to create the muscle development that ultimately gives the glutes a nice, round sexy shape. Below is my RX for building amazing glutes. Your entire body will benefit as a result!
Within weeks you can expect improved posture, performance and a posterior presentation that will have people asking you the same questions I have been getting for years.
This workout consists of two standalone exercises and two super sets. Perform the first and last exercises by themselves, with the middle four exercises in two superset pairings. Be sure to complete the exercises in order, one after another. Pay attention to the special pairing, rest periods, tempo, sets and reps. Complete this workout twice a week as part of your total training regimen.
You can view a video of the workout on OptiMYzTV here: The Butt workout
X band walk
2 sets | 15 Reps per leg | Tempo 1/0/1/0 | Rest Interval 30 Seconds
Superset 1:
Single leg Romanian dead lift off a platform
3 sets | 6-8 Reps per leg | Tempo 4/1/2/0
Bulgarian squat
3 sets | 6-8 Reps per leg | Tempo 4/1/2/0
Rest Interval 60 seconds
Superset 2:
Sumo dead-lift
3 sets | 8-10 Reps | Tempo 2/1/2/0
1 ½ Squat
3 sets | 8-10 Reps | Tempo 2/1/2/0 | Rest Interval 90 seconds
Hip thrust
4 sets | 8-12 Reps | Tempo 4/1/1/1 | Rest Interval 60 seconds
Bulgarian squat
3 sets | 6-8 Reps per leg | Tempo 4/1/2/0 | Rest Interval 60 seconds (following Single leg Romanian dead lift off a platform
A: Stand facing away from bench with shoulder-width or narrower stance. Stand upright, holding dumbells with arms straight down at your side. Extend leg back and place top of foot on bench.
B: Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Expert tip: Squeeze big toe into the ground and push through the heel of your working leg.
Single-leg Romanian dead lift off a platform
3 sets | 6-8 Reps per leg | Tempo 4/1/2/0
A: Hold dumbbells down in front, arms straight with a shoulder-width or slightly wider overhand grip. Stand with feet together. Lift leg slightly so foot is just off floor.
B: Lower bar to dumbbells to the step while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly ben
Keep hip and knee of lifted leg extended throughout movement.
C: Once stretch is felt or dumbbells touch the step, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.
Expert tip: push through the heel of your working leg and point the toes of your lifting leg to the wall behind you.
X band walk
2 sets | 15 Reps per leg | Tempo 1/0/1/0 | Rest Interval 30 seconds
A: With a hip-width stance, stand upright on top of a light- to medium-strength tubing band. Stand spaced evenly on the tubing and cross the tubing handles in front of your body, making an X.
B: While in the X position, step with a straight leg to your side, return to centre and repeat on the other side.
Expert tip: Squeeze your glutes tight and perform this exercise with constant tension to ignite a fire in your glutes for the upcoming workout.
1 ½ Squat
3 sets | 8-10 Reps | Tempo 2/1/2/0 | Rest Interval 90 seconds (following Sumo Dead Lift)
A: Position a barbell on back of shoulders and grasp bar at sides. Squeeze shoulder blades tight and engage your abs.
B: Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet.
C: Descend until knees and hips are fully bent. Extend knees and hips until legs are halfway straight and return to the lowest point of your squat once again. Return to the full standing position (this is one full rep) and repeat.
Expert tip: Keep head facing forward, back straight and tight, with equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.
Sumo dead lift
3 sets | 8-10 Reps | Tempo 2/1/2/0
A: Position your feet at the dumbbell midpoint with a very wide stance. With a shoulder-width or slightly narrower mixed grip, squat down and grasp the dumbbells between legs.
B-C: Lift the dumbbells by extending hips and knees to full extension. If rounded, pull shoulders back at top of lift.
Expert tip: Keep feet flat on floor, hips low and back taut. Knees should point same direction as feet throughout movement.
Hip thrust
4 sets | 8-12 Reps | Tempo 4/1/1/1 | Rest Interval 60 seconds
A: Lie face up with just your upper back on a bench. Place your legs hip to shoulder width apart. Place a barbell across your hips.
B: Raise body by thrusting through your feet and lifting your hips upward. Return to original position by lowering body. Repeat and continue with opposite sides.
Expert tip: Push through your heels to lift your body upward.
More fitness inspiration: Check out this cool article on exercises for your neck and how to avoid pain!
