Booty Focus Muscle Growth Workout

By Courtney King

	Intermediate (2-3 years)
	35 minutes/day
	Build Muscle
	1 x Dumbbell, Back Hyperextension Bench, Hack Squat Machine, Hi-Lo Pulley Cable Machine, Ankle Cuff Attachment, Barbell, Bodyweight Show More

Average Exertion

Average Cardio Intensity

This glute-focus workout embraces your natural curves and emphasizes the muscles that will make your booty pop. 4 supersets, or exercises with sets performed back to back, will hit every muscle group in your glutes and ensure the muscle growth and more defined butt along with a stronger lower body as a whole. This workout should be performed 1-2 times per week for at least 6 weeks for intended results. Intermediates looking to really focus on more defined and stronger glutes should try this workout!

Description

Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.One-Arm One-Leg Dumbbell Deadlift	3 rounds	10 reps	0s
1B.Goblet Squat	3 rounds	10 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Hyperextension	3 rounds	15 reps	0s
2B.Reverse hack Squat	3 rounds	12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.One-Legged Cable Kickback See Exercise Notes	3 rounds	10 reps	0s
3B.Stiff-Legged Barbell Deadlift	3 rounds	15 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Glute Bridge	3 rounds	10 reps	0s
4B.Single Leg Hip Bridge	3 rounds	5 reps	60s

Date Created: 6/4/2018, UTC

Last Updated: 6/4/2021, UTC

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