Want strong, toned glutes and legs? Then you’ll love this Booty Builder workout from my Macro Hacks program!
When our workouts and diet work together, we can get better results faster. That’s why if you want to lose body fat AND build muscle, you want to make sure you’re creating progressive overload in your workouts and challenging your body with not only heavier weights, but also different tempos.
We often turn to cardio when we want to lose weight or body fat, but actually focusing on BUILDING MUSCLE is oh so key to help us look leaner and keep our metabolism healthy and strong.
And you also want to make sure you’re including movements in multiple planes to also help you develop functional strength and avoid injury.
It’s key too, as we increase our weights and workout intensity, that we do NOT forget the prehab work. Get the correct muscles working and your body warmed up so you can work hard from that first rep of your workout.
Try this Booty Builder and feel those glutes, and legs, working!
The Booty Builder Workout
QUICK WARM UP OPTION: Complete 1 round through the quick stretching flow below as well as 1-2 rounds of the activation. Complete all 5 moves of the activation on one side before switching sides. STRETCHING: 5-10 reps per side Runner’s Lunge Flow ACTIVATION: The Side Lying Series 15-20 reps per side Lying Leg Raises 15-20 reps per side Lying Front Kicks 15-20 reps per side Lying Back Kicks 15-20 reps per side Lying Front to Back Kicks 15-20 reps per side Lying Bicycles
WORKOUT: Complete 1-4 rounds through the first circuit. Do not rest between moves but rest 90 seconds-3 minutes between rounds so you can try and increase weight while feeling your glutes work. Then rest 2-3 minutes and move into the Triset. Complete 2-3 rounds through the triset resting 45-60 seconds between rounds. Then rest 1-2 minutes and complete 1-2 of the exercise, resting 45 seconds in between rounds. If you’re looking for added calf and core work to target those two stubborn areas (and have time!), include the Calf and Core Burner. Complete 2-3 rounds through, resting only as needed between rounds.
CIRCUIT: 6 reps Dead Stop Pause Barbell Band Hip Thrusters 6 reps Fast Reps Barbell Band Hip Thrusters 6 reps Top Pulses Barbell Band Hip Thrusters 20 reps Top Hold Band Hip Thruster Abductions
TRISET: 8-15 reps per side Step Up to Reverse Lunge 8-15 reps per side Band Hip Rotations 8-15 reps Glute Bridge and Curl
EXERCISE: 20 reps per way 3-Way Seated Band Abductions
CALF AND CORE BURNER: 15-20 reps per side Single Leg Calf Raises 15-20 reps per side Single Leg Seated Calf Raises 15-20 reps Bench Two-Way Leg Lowers
There are 4 pieces to a proper workout routine – foam rolling, stretching, activation and strengthening.
If you want results, especially if those results involve strengthening your glutes, you need to make sure your workouts include all 4 parts!
Below is a possible combination of a foam rolling, stretching and activation series from my Glute Camp Cards.
Try out this workout today!
The Strengthen Your Glutes Workout
Below are each of the four parts. Do them back to back, following the instructions for each series.
Foam Rolling Series (Hip Foam Rolling Series in the Glute Camp):
Complete 1 round through the series, holding on any tight spots you find instead of rolling quickly back and forth. If something isn’t tight, you don’t need to roll it. But if something is tight, don’t hesitate to spend an extra 10-15 seconds on that area.
CIRCUIT:
30 seconds per side Psoas Foam Rolling
30 seconds per side Quads Foam Rolling
30 seconds per side TFL/Glutes Foam Rolling
30 seconds per side Seated Hamstring Foam Rolling
Stretching Series (The Prevent Knee Pain Stretching Series):
Complete 1 round through this series, spending more time on any tight areas. You can do these for about 20-40 seconds per move or side or up to 10 reps per side. Your focus is on improving your range of motion over the reps or time.
CIRCUIT:
5-10 reps per way per side 3-Way Leg Swings
5-10 reps per side Crescent to Hamstring Stretch
5-10 reps per side Standing IT Band Stretch
10 reps Frog Stretch
4-6 reps per side Pigeon Pose Circles
Activation Series (The Prevent Knee Pain Activation Series):
Complete 1-5 rounds through the circuit below. Rest 30-45 seconds between rounds if needed, especially if you are doing an activation only workout.
CIRCUIT:
30 seconds Mini Band Wall Sit
30 seconds Mini Band Alternating Side Steps
30 seconds Mini Band Glute Bridge
30 seconds Close Stance Glute Bridge
Strengthening Series (The Glutes And Abs Strength Workout):
Complete 3-5 rounds of the first superset, resting up to 90 seconds between rounds so that you can go heavy every round. Then rest 1-2 minutes and complete 3 rounds of each Triset, resting 45-60 seconds between rounds so that you don’t start to compensate.
SUPERSET:
15-20 reps Seated Mini Band Abductions
15-20 reps Weighted Glute Bridges
TRISET #1:
10-15 reps per side Standing Mini Band Lateral Raises
8-15 reps per side Single Leg Deadlifts
4-8 reps per side Side Plank Hip Dips with Rotational Reach
TRISET #2:
8-15 reps per side Walking Lunges
10-15 reps Glute Bridge and Curl
8-12 reps per side Stability Press
Ready to create Glute workouts to prevent injury as you strengthen and tone your glutes? Ready to have over 700 glute workouts literally at your fingertips?
The Mini Band is a great way to activate and burn out your glutes from every angle. Using the Mini Band, you can target all three glute muscles to really activate your glutes from every angle.
These moves will get your glutes firing to help tone your glutes while also strengthening them to help you prevent low back, hip and even knee pain.
Too often we get back pain and think, “Oh I need to work my low back. My low back must be weak.”
When really the issue lies more in the fact that we are constantly overusing our low backs to carry a load our glutes and abs should really be used for.
So to get your glutes firing using the Mini Band, try this Mini Band Booty Burner below.
Mini Band Booty Burner
Complete 2-4 rounds of each superset. Do not rest between exercises, but rest as needed between rounds so you keep feeling your glutes working. Regress as needed to so that your glutes continue to work to burn them out without your low back taking over. Beginners may need to start with fewer rounds while more advanced exercisers, or exercisers who’ve done this before, will want to do all 4 rounds.
Shorten this and just do 2 rounds of each if you are using it as activation before your workouts!
