How To Build A Lifted, Plump, And More Firm Butt
Find out how to build a killer butt with my proven 1-Day Workout!
Hey friend! Glad you’re here! I wanted to put together a quick article about how I finally got that plumped, “pop'“ booty, I’ve worked so hard for most of my workout career.
I don’t know about you, but I have never suffered from a big bottom end. I’d create a killer quad sweep with firm hips but never had that nice “pop” behind me.
Well, after years of tweaking and trying so many exercises oo target my butt, I finally created a routine that actually worked! All I did was stayed consistent with focused routine, 1 day, once per week, after 4 weeks, I had crazy gains and a round popped butt that totally suprised me when I looked back in the mirror.
Follow the workout for only 4 weeks, doing it a total of 4 times (in the gym) and you will notice a HUGE change! Keep scrolling to find the best workout to create an incredible firm rear, defined glutes, and an incredible backside.
This glute exercise routine was years in making and well worth the wait but will gaurantee results for a poppin backside!
The exercises done alone, with low rep and heavy weight on the squat and deadlift really makes the difference to ensure muscle development. I also like this glute routine to pair with an upper body routine using my compound/super set method to really kick the heat up if gym time allows for the day. BONUS…you’ll burn extra fat when you keep that heart rate up!
Plump That Butt! The Best Workout That Finally Gave Me The Booty Curve I’ve Wanted All My Life!
As with most my workouts, I do them in the gym and for this routine the equipment I use are the smith machine, EZ bar, dumbbells, and 18”- 20” cube or box.
This workout takes around an hour including warm-up and stretching.
Take a 1 to 2 minute break between sets and spend at least 5 to 10 minutes to stretch the hips, hamstrings, and low back before the workout.
Make sure your form is proper with slow and steady movements.
This one will really hammer the leg muscles so always be sure to drink lots of water before, during, and afterward during recovery.
Don’t forget to pin this post to your fitness and exercise boards!
Repeat this specific glute workout once per week, yes ONLY once per week to allow ample time for your muscles to recover and grow!
You do not need to hit your butt several times per week in order to reap the benefits. The workout is properly put together so that you hit all the major muscles and apply full range of motion to the entire buttocks/glute area.
In order to maintain full range of motion in your hip, it may be wise to spend a week beforehand doing some serious stretching, opening the hips up and I strongly recommend using a foam roller to use at home and during the pre-workout stretch. A foam roller will also “activate” and prime the muscles so that they fully engage during each exercise.
On occassion I reduce the last two exercises to only 2 sets and I will also admit I’ve done the workout entirely with 2 sets for all exercises. Just go at your own pace, perfect form over anything else and remember to stretch a bunch before, after and each day following.
And there you have it, a bodacious and sexy bottom can be yours with some good ol fashion gym work in just a month!
Lift well ladies and always remember to have FUN!