Whether you are a man or a woman, you most likely want a bigger, stronger butt! The glutes have not only become one of the most attractive, sought after body parts, but also are incredibly important for lower back health and leg strength.
If anyone has great insight and expertise on how to create a great set of glutes, it's LIV Body athlete Shannon Henry. Give this workout a go and let us know how you like it:
Good Mornings: 4x10 reps, 2 minutes rest
Squats: 5x10-15 reps, 2-3 minutes rest in between each set
In Place Alternating Lunges: 5x30 reps total, 30 seconds of rest in between each set
Pitshark Squats: 4x20 reps, 45 seconds rest in between each set
Hip Thrusts: 4x10-15 reps, 45 second reps
RDL (Romanian Deadlifts): 3x15 reps, 60 seconds rest in between each set
Tips for a Bigger, Stronger Butt
Incorporate shorter rest periods or supersets: You can pair two to three exercises together with zero rest and then take a 30-60 second break before attacking the weights again
Add in Dropsets: Try taking 3 sets per workout to absolute failure. Start with a weight that you can hit 10 times and hit it for max reps before lowering the weight 20-30% and going until failure again. For extra intensity, incorporate a triple or quadruple dropset. This will light up the affected muscles and set your metabolism on fire!
Pause and rest sets: Take a weight that you can only hit for 15 reps and finish 15 reps, pause (with the weight still on your back if squatting), and finish another rep and do the same until very close till failure
Rest and Stretch: There is nothing wrong with taking a short break in between a set after you have hit maximal failure. The key is set it down and give yourself 10-15 seconds and then get after it again. This will force your body to adapt and get stronger.
Try some of these added intensity techniques coupled with this intense workout and embrace the imminent DOMS (delayed onset muscle soreness). To reduce soreness and expedite recovery, take 1-2 scoops of Hydrating Aminos during your workout. You can thank us tomorrow ;)