Butt Builder Mini-Workouts

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Happy Hump Day! 

One of the most frequent questions I get asked is how to get a bigger butt. If you want to build a bigger butt you’ll need to build some muscle. Compound weight lifting movements such as the squat, lunge, and deadlift are always going to be your best bet for glute development. However, if you want to add some extra attention to your butt, then these mini-workouts will do the trick. The best part about them is that there is no equipment necessary and you can do them anywhere!

Mini-Workout 1

– Bodyweight hip thrusts for 20-30 reps

Then

– Fire hydrants for 10 reps each leg

Then

-Bodyweight squats for 15-20 reps

All performed in succession.

Repeat this mini-workout 2-3 times

Mini-Workout 2

-Frog pumps for 20-30 reps

Then

-Donkey kicks for 10-15 reps per leg

Then

– Lunges (walking or standing) for 8-10 reps per leg

All performed in succession.

Perform this mini- workout 2-3 times

TIP: Perform these mini-workouts at the end of your daily workout or on off days for some extra glute specialization. These mini-workouts may also be used as a warm up before your daily exercise if you only perform the mini-workout one time.

*Below are instructional videos for the exercises in the 2 Butt Builder Mini-Workouts. These exercises are not demonstrated by me but are demonstrated how I intend them to be executed. 

Mini-Workout 2 Instruction Videos


 

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