Let’s be honest, a padded bottom is always more comfortable to sit on and in light of my recent Sweaty Betty bum sculpting superhero Zero gravity leggings purchase (yes I realise that is quite the mouthful to say) I thought it was only appropriate to talk about how to aim your workout towards your best butt.
We all know that bodyweight workouts are a killer, however, if you want to maximise your results adding weight is going to be your best friend, treat yourself to some dumbbells, a kettlebell, weighted ball or resistance band to up the ante and really show your butt whose boss. It doesn’t have to be complicated, you can use the same moves just with a little added resistance and if you really don’t want to make a purchase, strap on a backpack and add some bottles of water or tin cans to your bag.
Let’s slow things down a little, I’m well aware that swinging your weights around quickly or doing your squats as fast as you can, will get you in and out of the gym quicker, however, it will also be cheating your body. To increase strength, endurance and that much wanted definition slow it down, aiming to hold for 30 seconds at the lowest point of the move and/or working through a count of 3 to 4 seconds as you bring yourself to standing, not only will it spice up your routine and have your legs shaking, it will allow for a deeper contraction through your glutes and core.
Upgrade, if you’re looking to enhance the shape, size or strength of your butt then it’s time to up the intensity, how many days a week do you currently work your glutes? Whenever I have a client with booty building goals we have two leg days per week, one is simply ‘leg day’ and the other is ‘leg-butt day’. Of course, sometimes the exercises overlap but on leg-butt day we really focus on glute-specific moves.
Unilateral training (one limb at a time) is one of my favourites and can really push your mind-muscle connection, for example, instead of deadlifts I would opt for single leg deadlifts, trust me, you’ll feel it the next day and it’s a fantastic way of making sure your body is balanced, we all have one arm, one leg, one side that is stronger, this style of training will really highlight that.
Just like with any other muscle group you want to mix and match your rep ranges, opting for separate strength, muscle pump and endurance days. If you’re unsure of the ranges then I’ve popped a little guide below.
For those of you looking to shape up your exercises I’ve listed my favourites moves below which can be completed bodyweight, using machines, with resistance bands or with weights, you can also check out my full Butt Workout Routine YouTube video here.
Strength – 5 or less reps per set.
Strength & Hypertrophy – 6 to 8 reps per set
Hypertrophy – 8 to 12 reps per set.
Hypertrophy & Endurance – 12 reps or more.
Single Leg Deadlift
Bulgarian Split Lunges
Reverse Lunge with a kick
Step ups (using a high bench)
Cable kick backs
Lateral shuffle (resistance band)
What’s your current butt routine? Do you find it an easy or difficult part of your body to notice a change? Please leave your comments below as I love to read them!