Great booties aren’t made overnight. I know that too well. I still am working really hard to get some booty gains. It’s important to incorporate your butt exercises into your leg workout to avoid overworking the glute muscles, resulting in muscle deterioration. If you’re like me, you have 1 leg day a week, but to grow these muscles appropriately it’s necessary to complete butt exercises twice a week, so I do these exercises on my regular leg day and then 3 days later to allow enough time for recovery. *Be sure to work with weight that is comfortable for you at first to get great form, nothing too heavy.

1. Flat Bench Laying Leg Raises – 3 sets of 10

2. Barbell Squat – 5 sets of 10

3. Glute Bridge – 3 sets of 20

4. Single Leg Glute Bridge – 2 sets of 10 on each leg

5. Barbell Lunge – 3 sets of 8

6. Hip Abductor Machine – 3 sets of 10

7. Sumo Deadlift – 3 sets of 12

8. Romanian Deadlift – 3. sets of 10


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