#BOOTYGAINS
21May/2017

#BOOTYGAINS

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30-day, squat-free plan!

BY JADE MACKINNON | PHOTOGRAPHY BY DALLAS OLSEN | HAIR & MAKEUP BY LISA LEE 

The glutes are one of the main areas girls really want to improve at the moment. From lifting and shaping your glutes to gaining size, this workout will be sure to cover all bases. Your glutes are one of the biggest muscles in your body, so training them is no joke. It will be hard and painful, but when you see results it becomes addictive!

Not only is a lot of strength, patience, and correct training needed for change, but perfect nutrition to ensure nourishment, recovery, and repair is also required. If you want to gain some thickness or size in your booty, it is really important you train them heavy and hard. 

You don’t always need to do squats! This is a huge myth that I want to bust. I personally do not like doing them, as I have some alignment issues. If I squat with a heavy weight, my form really does suffer sometimes and I work other muscles more, such as my quads. Of course, squats are great for some, but they are not the only way to booty growth! 

Your one-month plan

This workout can be performed two times per week for four weeks. Leave enough time in between each session for recovery. I usually do a heavy glutes and hamstring workout, like this one, on a Tuesday and Saturday.

Each week, aim to lift heavier (while keeping correct form), as this will allow your body to adapt and grow and avoid getting used to the exercise. With the exercises in this workout, really ensure that you are feeling your glutes (and hamstrings) working over your quads. Push through your heel in most exercises and don’t choose a weight that’s too heavy (as this can compromise good form). 

Another super-important thing for shaping is learning mind-to-muscle connection. This means that you must engage your mind with the muscle working, feel it work, and make sure every rep you feel the muscle burn and perform. For example, with glute thrusters, at the top of the exercise when the glutes come into work, I make sure I hold and squeeze my butt for a second and feel it burn, before slowly releasing. 

Time under tension is another huge thing, so ensure you do not rush the reps. The longer the muscle is under tension, the better. For this workout stick to the 1:1:3 rule, which ensures you allow a one-second explosive movement when lifting the weight, a one-second hold at the contraction of the exercise, and three controlled seconds back to your starting point.

After the four weeks are up, change up your workout. If you do the same training the same way for too long, your body will eventually start to plateau and results will slow down. Every four weeks, change your volume (sets/reps), your time under tension, or even your training type. 

Shaping the biggest muscle in your body is hard work and sure is painful! But if you are patient, consistent, and learn to love the challenge, I can guarantee you will love the results! After all, who doesn’t love a nice, round booty! 

THE WORKOUT

Use the first set of each exercise as a warm-up with a light weight or just use bodyweight.

 

Exercise

Reps

Sets

Glute thrusters

10-12

4

Reverse barbell lunges

10-12 each side

4

Sumo deadlift

10-12

4

Good mornings

10-12

4

Weighted side step-ups

10-12 each side

4

Kneeling cable kickbacks

10-12 each side

4

Glute thrusters

Set-up: Start with your body on the bench — from where your bra band is to your feet should be off the bench. The bar should be sitting in-line with your hips (no higher), with your hands supporting each side. Have your legs shoulder-width apart and knees straight.

Action: Slowly lower your hips down to the lowest point, so the plates nearly touch the floor. Power the weight up through your heels back to the starting point, then repeat for recommended repetitions.

Top tips: Be sure to control your movement — don’t rush! Really squeeze your glutes at the top of the rep and drive up through your heels to activate your glutes.

 

Reverse barbell lunges

Set-up: Start with a preloaded bar on your back, standing upright with feet shoulder-width apart.

Action: Slowly step one foot back into a lunge position and lower down; your knee should be about 2cm off the ground. Drive back up through your front heel to return to the starting position. Complete all reps on the same leg, then immediately swap to your other leg.

Top tips: Keep your front knee straight in your lunge and make sure your knee doesn’t go over your front toe. For ultimate glute activation, concentrate on driving up through your heel only. You can even place a small weight plate under your toes to ensure you do this.

Sumo deadlift

Set-up: Find your stance with a wide foot position, knees outside of your shoulders (be careful not to go too wide as it will shorten your range of motion). Turn your feet outward by about 45 degrees and ensure your knees are in-line with your feet.

Action: Hold the bar with both hands and keep it close to you as you drop your hips back and glutes up. Pull the bar up while keeping your knees out and push through your heels until you are in an upright position. Squeeze your glutes and then slowly lower the bar back down to the floor. Repeat for recommended repetitions.

Top tips: Keep your core tight. Your abdomen should not bend with the movement. Remember, this is a deadlift, so ensure you are bending forward to pick up the bar instead of squatting down to pick up the bar (a common mistake). This will ensure your hamstrings are also worked in the movement.

Good mornings

Set-up: Stand in an upright position, feet shoulder-width apart, with a pre-loaded bar on your back. Have a slight bend in your knees to enable a greater range of motion.

Action: Move your hips backward slowly while lowering your upper body until you reach near parallel and feel a good stretch in your hamstrings. Return to the starting position by thrusting your hips forward and squeezing your glutes. Repeat for recommended repetitions.

Top tips: Keep your core tight and abdomen straight throughout the movement. If you have really tight hamstrings, try slightly more bend in the knees, but remember not to move your knees with the movement. You do not need to load up super-heavy for this exercise; just feel a deep stretch.

Weighted side step-ups

Set-up: Stand holding one dumbbell in each hand with a box or bench to your right.

Action: Put your right foot on to the centre of the box/bench and step up sideways pushing through your heel until your leg is straight. Slowly lower back down putting your left foot on the ground while keeping your right foot on the box. Repeat for recommended reps and then immediately turn around and do the same with your left leg.

Top tips: To ensure your glutes really get worked, squeeze as hard as you can at the top of your step-up. Also, if you have really good balance, you can try bringing your left knee up toward your chest with every step-up. The higher the box/bench, the more glutes emphasis, so aim to go higher every time, and ensure your dumbbells are not too heavy, so your form isn’t compromised. 

Kneeling cable kickbacks

Set-up: Grab a bench and set it up next to a cable pulley station. Connect a strap to your right ankle and set the pulley to a low connection. Select your weight, connect your ankle strap to the pulley station, and then set yourself up on the bench. Put your left knee midway on to the bench, bending over at a 90-degree angle, with your arms in-line with your shoulders and straight down on the bench for support. Start with your right knee bent in-line with your left.

Action: Extend your right leg back to a lockout position and squeeze your right glutes. Slowly lower your knee back in-line with your left knee, returning to the starting point. Repeat for recommended repetitions, then swap to the other side. O

Top tips: Ensure there is enough tension on your ankle from the pulley to begin with; do this by making sure you are far enough back on the bench in your starting position so that the weight plates are just about lifted. For me, I like to turn my foot outward slightly at the end of the movement, as I really feel my glutes burn this way!

 

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