The key to a perfectly sculpted, toned, full booty has nothing to do with squats. Yes, you read that right! Read on to learn the 4 best booty building tips.
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Squats are a compound movement, meaning this requires multiple muscles. Muscles involved in a squat are glutes (yes) but hamstrings and quads play a big role too.
my best booty secrets yet
my best booty secrets yet
That being said, if you’re summer ‘kini goals are to tighten up your backside and get some growth, here are my best tips:
step 1.
Focus on glute SPECIFIC exercises. A few of my fave are- hip thrusters, reverse hyper extensions, unstable single-leg glute bridges (like on a med ball) and the absolute most underrated, cable hammy pull throughs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
– Notice how I didn’t mention any booty band exercises……bands will tone and shape your muscles, absolutely. But I’m talking about booty GROWTH, like adding some inches to that backside
Add a band in any or all of the exercises listed and you’ll feel it for days #goodproblems
step 2.
GO HEAVY. Even if you think what you’re doing IS heavy, go up another 5-10lbs each set and decrease your reps. My favorite style for muscle growth is doing 15, 12, 10, 8 reps but adding more weight as each set decreases in weight. (If you aren’t struggling by the last few reps, you aren’t using enough weight.) Don’t be shy here!
step 3.
Form. Let me say it louder for those in the back…. FORM. If you don’t know correct form, search it on YouTube from a reliable source. Even if you think you “know” good form, still look it up and watch a video. You’re probably missing tiny, but super impactful alignments!
step 4.
Fooooood. Yes babe, you get to eat MORE for booty growth to develop. My suggestion would be to start increasing calories by 1-200 a week for 6-8 weeks.
There yah have it fam! Enjoy the booty progress, you’ll be ready just in time for summer pool days.
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^ Hannah>
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