Blog > Move
February 07, 2018
FAVOURITE 5 FOR A BETTER BOOTY
Presented by Coach Lisa
Presenter, Formative and Group Fitness Coach at Éconofitness
🍑Download your FREE perfect program for glutes HERE.
1 - CABLE KICKBACKS
Target your glutes without the ‘help’ of other muscles like quadriceps and hamstrings. Attach an ankle strap to the base of the cable pulley machine. Choose your weight selection to complete 3 sets of 15 reps per leg. Lean forward slightly with hands on assisted bars to kick leg back. Squeeze the glutes at the top of the move.
2 - THE SEATED ABDUCTOR MACHINE
A ‘user-friendly’ piece of equipment that actively targets the side glutes. Set the proper weight selection to perform 3 sets of 15 reps. Perform a smooth and controlled movement to fire your glutes.
3 - SINGLE LEG DEADLIFT
Challenge your balance and stability while activating your glutes. With or without the use of dumbbells, this exercise is for ALL levels of fitness. Set feet hip-width apart, tip from the hip keeping shoulders away from ears while maintaining a neutral spine. Lift one foot off the floor and aim dumbbells towards the floor. Keep supporting leg anchored with heel grounded to recruit the glutes. If using only bodyweight aim for 3 sets of 20 reps per leg. If using dumbbells, perform 3 sets of 12 reps.
4 - BACK-STEPPING LUNGES
Lunges pack a punch by using various muscles at once but back-stepping lunges offer even more when it comes to your glutes. Less stress on knees, more glute firing and core activation! Add a barbell, dumbbells or use your own bodyweight and feel the burn. An added bonus, your heart rate will soar too, making it a metabolic kicker!
5 - KETTLEBELL SUMO SQUAT
The squat is the ‘king’ of lower body conditioning but with the kettlebell and in sumo squat position, the traditional squat becomes a ‘booty-blaster’. Choose a kettlebell weight of your choice and hold it in a low position with arms along the inner thighs. Place feet wide with toes pointed out. Squat down and hold for a 2 second pause at the bottom then squeeze glutes on the way up. Keep chest up, knees out, heels grounded and abs braced the whole time. Aim for 3 sets of 15 reps to feel your glutes fire while raising your heart rate too!
Enjoy these ‘booty-blaster’ exercises to shape and strengthen your glutes!