Training Tips: Glutes

Everyone wants a high and tight BOOTY. I do these exercises on a regular basis. Try these exercises to grow a bigger bootay. The secret to growing your glutes is the same with any other muscle you want to grow. You have to isolate it and feed it. Try heavier weights at lower repetitions like 6 sets of 8 reps. Choose a weight that is heavy enough so that the last 3 reps in your set are difficult. Always remember to supplement your hard work with a protein source after your training is complete.

Split Squats
*HINT - be mindful of your knee. Make sure you have a wide enough stance that when you lower, your knee does not go over your toe.

Stability ball- cable glute kickback
*HINT - really squeeze your glutes at the top of the movement. Maybe even challenge yourself at the end of a set by doing pulses to failure.

 Single leg squat
*HINT - This is an advanced move. Try the exercises without weight first and make sure you have good form before adding weight to the bar.

Happy HUMPday!

What are some of your go to glute exercises?
- FitWhitt

Work It Out Wednesday

 

I wanted to share my two favorite glute exercises. Add these in during your next glute exercise day and begin seeing your glutes lift and shape into a nice round booty.

 

This is the standing cable butt squat. Using the cable as counter weight allows you to get nice and deep. Remember to keep the weight in your heels and push through them on your way up. Go as low as you can to really target those glutes. I usually do heavy weights on my glute exercises. 

 4 sets of 20 reps

 

 

This next exercise is my absolute favorite because I feel it isolates the glutes. This is the cable kick back. Use the machine for stabilization. Sometimes I will place one hand on my glutes so I can feel the isolation. Make it challenging by holding and squeezing at the top.If you feel like a real challenge, hold at the top, squeeze and then pulse 10 times on your last rep of each set.

 4 sets of 15 each leg

 

 

I had an EXCELLENT day yesterday. Work was great. My arm workout was awesome and the gym wasn't crowded at 3:00pm, which I LOVE. I then treated myself to a 30 min upper body massage and a cleansing hour of hot yoga.

 I have work from 6:00-3:00 today and a hair appointment at 4:00 and a date at 8:00 to watch the presidential debates so I will have to miss my workout today. I am moving my 4 mile run to Friday and will have to double up on my training tomorrow. Have a fantastic training day!

Oh, I was able to comfortably fit in my motivation jeans last night. They are a size zero. My weight has changed so much the last few months. I weigh way more than I did when I had my first show and was fitting into size zeros for the first time. I must have gained more muscle mass the past few months of training than I realized. Proof to show the scale is not the answer!

 

- Whittney C.