Burning Booty Workout

Building a strong back end isn’t just great for aesthetic purposes…. strong glutes are essential for a well balanced, strong and feminine physique.

It wasn’t until I injured my shoulder with a SLAP tear ^[1]A SLAP tear or SLAP lesion is an injury to the glenoid labrum (fibrocartilaginous rim attached around the margin of the glenoid cavity). SLAP is an acronym for … Continue reading that I started to seriously train my legs, glutes and calves.

Due to my shoulder injury I was unable to train the upper body so I decided to train glutes and legs two to three times per week. After a few weeks I could see some great changes!!! In this post I’ll share with you my favourite workout to build a stronger, more shapely butt.

Glute Workout Warm Up

• Warm up cardio 5 mins
• Warm up mobility, foam rolling, stretching
• Warm up exercises 3 round of 10 squats, 10 push ups, 10 sit ups

• Glute engagement exercises consisting of: 12 reps each x 3 sets
• – Glute bridge
• – Sumo squat
• – Cable pull through

The Burning Booty Workout

4x Superset
15 Reps Dumbbell Sumo Squat (drive from glutes)
20 Reps Hyperextensions
20 Reps Froggies

4 Sets
8 Reps Dumbbell Reverse Lunge (each side)

4x Superset
15 Reps Stiff Legged Deadlifts with Dumbbells
15 Reps Cable Pull Through

3 Sets of Band Seated Hip Abduction (video below)
30 leaning back
30 sitting up straight
30 leaning forward
Rest – and repeat till you’ve done 3 sets

The Bottom Line

Since I started to train legs and glutes on a regular and consistent basis, I really saw quick results.

Now I’m super stoked with this training routine and hopefully it’s helpful for you too!

Let me know what your favourite way is to shape the glute and legs!