• Cherise & Owen

booty buster workout

Gluteal muscles are a group of three muscles: Gluteus Maximus, Gluteus Medius and the Gluteus Minimus. The largest component of the glutes (Gluteus Maximus) is responsible for the movement of the hip and thigh (standing up from a seated position, thrusting your pelvis, climbing stairs). The other components are responsible for abduction (away from your body) and rotation of the thigh. Glutes are often neglected or trained incorrectly which may lead to postural imbalances. In this workout we focus on targeting the glute muscles from different angles with a hypertrophy based rep scheme. This will ensure optimal development. Rest Period: 60 seconds in-between sets Superset: Perform both exercises consecutively without rest. Once the exercises are complete, take your rest period. 1: Superset: Hold a supine bridge for 30 seconds before performing 12 reps of the dumbbell glute thruster (go as heavy as you can here with a hard contraction!) – Use a gym towel on your hips for comfort. 2: Superset: Perform 12 reps of the abduction machine before performing the single leg, leg press. (SLOW, DEEP reps on the leg press) – You may also use a theraband for abductions if your gym doesn’t have an abduction machine. 3: Drive through your heels to place maximum emphasis on your glutes. Keep your knees close together and squeeze your glutes as hard as you can! 45 second sets. 4: Perform all 4 sets on the same leg, with 30 second rests in between. Once complete, switch to the other leg and perform four sets in the same manner. 5: The same as point 3 except for a period of 60 seconds


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