Building a tight and round butt involves not being afraid to get aggressive with your training. The glutes are a large muscle that you must hit from every angle in order to create a shapely backside that can turn heads.
The most important things to remember when training your glutes is to get a strong squeeze on the muscle and to focus on pressing through the heels of your feet when you are performing any kind of pushing movements.
Amanda Latona, IFBB Bikini Pro and Fitness Model says, “When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.”
My glute workout always includes plyometrics, some version of a squat and lunges and I end with a couple of focused isolation exercises to get a good burn. The Reverse Hyperextension is an excellent way to close out your glute training. If you don’t have access to the plate loaded reverse hyperextension then this is a great option that I recently discovered.
You lay across the back extension and place a stability ball or 4-10lb medicine ball between your legs. Lower the ball toward the floor then lift while squeezing the glutes. I superset this exercise with walking pulse lunges. It was amazing!
Reverse hyperextension, weighted 3×15-20
Walking pulse lunges, 3×16 steps. Pulse 2 times, come up and lunge pulse with the other leg.
*short vid on instagram @ ndenisejustice or click instagram icon on my website: http://www.totalbodyandmind.net