Build that booty with this killer Lower Body Workout!!
Everyone wants a big firm booty.. and if you don’t want a big firm booty, then we can’t be friends. Strong glutes don’t just look good, they are also extremely useful and powerful muscles that can help you run faster, jump higher, and produce more power.
So go grow those baby glutes into the power houses that they are capable of being!
Squats: Use a barbell or dumbbells for your squats. Preferably a barbell. Choose a weight that will be a challenge for 12 reps. Your last rep should be semi-difficult. Like a 7 out of 10 on the difficult scale. Stand with your feet hip distance apart and ground your feet into the floor. Tilt your hips back and move into a lowered seated position with your knees in a 90 degree angle. Make sure your knees are tracking over the midpoint of your foot.. Never let those knees be positioned above your toes! bad for the knees.
Stiff Leg Deadlift: Use a barbell or dumbbells for the stiff leg deadlift. Keep the weight(s) as close to your shins as possible as you lower your weight toward your ankles or until you feet the back side of your legs and hamstring activate. Make sure to keep your back flat and shoulders stay pulled away from your ears. Always keep a slight bend in your knees so you can protect your back.
Weighted bridge: Use a barbell or dumbbells for the weighted bridge. Lie on your back and place either the barbell or dumbbell across the front of your hips. the soles of your feet should be flat on the floor with knees bent and heels should be about 6 inches away from your glutes. Press into your heels and lift your hips and back up off the floor. Return to starting position.
Here is a link to a video Use a barbell or dumbbell
Reverse Lunges: Use a barbell or dumbbells for the reverse lunges (preferably the barbell). Place the barbell on your shoulders behind your head. Step back with your right foot and bend the back knee to a 90degree angle. Your knee should hover above the floor 1 inch. Simultaneously your front knee will also be bending to a 90 degree angle and your front knee should stay above or slightly behind your toes. Step back to starting position and repeat on the other side.
Here is a link to a video fast forward to 00:23 seconds!
Hope the videos are helpful! Now go kill your Lower body workout!!