Booty Builder

By Brianna Williams

	Intermediate (2-3 years)
	50 minutes/day
	Build Muscle, Tone Body
	Hi-Lo Pulley Cable Machine, Ankle Cuff Attachment, 1 x Dumbbell, Flat Bench, 45 Degree Leg Press Machine, Barbell, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

The intent of this workout is to build the glutes. The glutes consist of 3 parts: the gluteus maximus, the gluteus medius and the gluteus minimus. Activating all three parts first is key to building your glutes. The first 3 exercises will be for activating the glutes and the remaining 4 are the actual workout. This workout provides alternative exercises to hip thrusts, barbell hip thrusts, and weighted hip thrusts for women who want to build their glutes without straining their hips.

Description

Day 1

Exercise	Sets	Reps	Rest
1.One-Legged Cable Kickback See Exercise Notes	2 sets	20 reps	60s
2.Standing Cable Hip Abduction See Exercise Notes	2 sets	15 reps	60s
3.Single Leg Hip Thrust with Dumbbell See Exercise Notes	2 sets	20 reps	60s
4.45 Degree Leg Press	4 sets	12 reps	60s
5.Barbell Rear Lunge	4 sets	12 reps	60s
6.Stiff-Legged Dumbbell Deadlift	4 sets	12 reps	60s

Date Created: 12/23/2018, UTC

Last Updated: 10/29/2021, UTC

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