Hey, babe!

If you're needing a booty workout routine for home, I've got you covered. Most people don't realize that there are a lot of exercises that are superior to squats for activating the glutes. 

Don't get me wrong, squats help (especially banded squats) and I certainly still include them in my routine. But there are so many exercises that you probably aren't using that make a huge difference! We'll cover some of those in this workout!

If your goal is to grow great glutes, focus on:

• Hitting the glutes with a variety of different exercises and angles
• Mind muscle connection
  • Pay attention to where you are feeling the movement. Many people have weak, under active glute muscles and, therefore, end up recruiting the quad and hamstring muscles to do the work instead. If you're not feeling the movement in the booty, pick a lighter weight and focus on squeezing the muscle. 
• Performing a variety of rep ranges
  • The body adapts to rep ranges before it adapts to the exercises themselves. Make sure you're not just hitting the same movements for the same reps with the same weight every single week. 
• Incorporating progressive overload 
  • Your body needs to be challenged in new ways over time. There are so many ways to progressively overload the muscles. A couple include: increasing weight, decreasing rest, increasing reps, increasing sets, and increased time under tension (slowing down the reps).

How to Perform This Booty Workout

There are a couple of training terms you will need to know before getting started with this workout.

Triset

A triset is when you perform 3 exercises one after the other without rest in between. In this workout, there is one triset titled Triset A. You will perform the 3 exercises back to back and then take rest. That's one set. You will do this 4x for 4 total sets. 

Superset

A superset is when you perform 2 exercises one after the other without rest in between. In this workout, there is one superset titled Superset B. You will perform the 2 exercises back to back and then take rest. That's one set. You will do this 4x for 4 total sets.  

The Workout

1. Triset A - 4x12 of each

   1. Dumbbell Single Leg Hip Thrust

   2. Dumbbell B Stance Hip Thrust

   3. Weighted & Banded Glute Bridge with Abduction

2. Bulgarian Split Squat Leaning Forward - 4x10 

3. Pulsing Squat to Banded Lateral Walk - 4x10

4. Superset B - 4x15 of each

   1. Frog Pump

   2. Dumbbell Fire Hydrants

Dumbbell Single Leg Hip Thrust

Dumbbell B Stance Hip Thrust

Weighted & Banded Glute Bridge with Abduction

Bulgarian Split Squat Leaning Forward

Pulsing Squat to Banded Lateral Walk 

Frog Pump

Dumbbell Fire Hydrants

Are you ready to build a strong feminine physique you can keep for life?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to build lean, feminine muscle without your workout or nutrition program taking over your whole life. You want something sustainable and realistic so you don't just keep starting and stopping.

✔ You want help learning how to eat and workout for your goals and how to consistently execute on these healthy habits

✔ You've been struggling with all or nothing thinking. You're tired of feeling like you need to do everything perfectly in order to see progress.

✔ You want to radiate confidence and strength - not just look fit, but feel it too!

✔ You want to make changes surrounded by women who get you, get your goals, and make fitness fun.

If you're ready to say HECK YES to changing your health, your body, and your life, APPLY HERE for 1 on 1 coaching. I will be there to coach you every step of the way so we can get you better, lasting results. 

Not convinced? Check out some of these amazing success stories from women JUST LIKE YOU. If you're sitting there telling yourself you're too busy, too tired, too old, too unmotivated, or that it's not possible for you, STOP RIGHT NOW.

You can do this no matter who you are and where you're at in life. Don't hold yourself back from the quality of life you CAN and WILL have if you take the leap. 

No more waiting for the perfect time. There will never be a perfect moment. The time to make a change is always RIGHT NOW! Let me show you what you can do. 

I look forward to coaching you! 

To Your Good Health & Success,

Pin This Post for Later