How about them Peaches

Building a booty… Probably one of the most common questions I get asked how do you build your glutes?…

Well first of all does not come overnight and second of all it doesn’t come from just doing squats. In my opinion you have to be versatile, not only lifting heavy but also incorporating different exercises/hobbies that will help you build glutes.

I think one of the best exercises any female can do and can incorporate is kickboxing. I spent the first 10 years of my teenage life being heavily involved in martial arts, kicking & being in the squatted position fighting stance for a lot of my youth, definitely help me develop my quads and glutes.

Transitioning after into dance also has tremendously helped! If you don’t believe me look at any ballet or jazz dancers legs they’re phenomenal! And with phenomenal legs usually comes a phenomenal booty!

Now I’m not saying that you have to go into karate class or start dance classes I’m just saying that for me I feel like it was a good base to help devolve the glutes

Without a doubt training in the gym has definitely taken it to the next level! I love to lift heavy! And I definitely incorporate one heavy leg day a week into building that cake!

Here’s some of my Favourite booty exercises ! Feel free to reach out to me anytime for questions and online training!

Have your cake and eat it too hahhahaha

Heidi@Mrscannonskitchen.com

Abductor machine 3 x 20 -It’s super gross looking but man does this work the booty!

The abductors are a group of small muscles including the gluteus medius, tensor fascia latae (TFL), and sartorius.

They are located primarily around your glutes and on the outside of your thighs, below your hips. These muscles work to spread your legs apart and help you push your hips out and squeeze your glutes, as you would during the lockout of a deadlift, for example. Your adductor muscles are important to train for stabilisation and building the fountain muscles!

One legged leg press 3 x 20– When you do the leg press with one leg at a time you’ll work the quadriceps, hamstrings, hips, and glutes with a greater range of motion and help to generate more muscle activation. Even though the actual movement may look similar to normal leg presses, it feels totally different.

Cable kick backs 3 x 20 –

I love kick backs !!! Generally, multi-joint, multi-muscle workouts should be higher on the list and exercises like cable kickbacks that isolate glutes and hamstrings muscles from the rest should be later as multi-joint workouts are more demanding.

Weighted squats 3 x 8 – There is a million different articles on squatting and how to explain and do the perfect squat so im not even going to try and explain it on here lol However I do love this write up below that I have attached super helpful!

http://www.schwarzenegger.com/fitness/post/top-6-best-squat-tips

The finisher my Favourite BOOTY training exercise of them all! the DEADLIFT !!

I get mad happy on days that I know I’m going to be training legs and lifting like a boss! Now when starting out I would highly recommend getting a trainer or a friend (that knows there stuff) to show you how to lift properly you can easily pull something you dont want to if your not rained on it!

Again there are so many ways to teach how to do the perfect dead lift so read this beauty below! Another one of my Favourite articles that explains it perfectly!

https://www.nerdfitness.com/blog/strength-training-101-the-deadlift/