Build your booty with this glute and hamstring workout
The Body Spartan ladies are back at it again with a booty’licious workout that has enough super sets to shape and firm up any booty!
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Warm up
Warming up the targeted muscle groups before lifting them can reduce risk of injury. It will also allow better circulation and range of motion, which in return will cause more muscle micro tears and stimulate growth. For leg day, we like to begin with ten minutes on the bike or stairs at a steady state speed.
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Hip thrusts super set with bulgarian squats
Hip thrusts are great for improving glute strength, increasing glute size, shaping the glutes, and over all aesthetics of the glutes. Start by sitting on the ground with you back to a flat bench, with a loaded barbell over your legs. Roll the barbell over your hips and lean back on the bench. You will then drive through your feet, thrusting your hips up and through the bar. You want to extend as far as you can for maximum glute contraction. Return to the beginning of the motion and repeat. For bulgarian squats, you will use the same bench that you were leaning against for the hip thrusts. Rest one foot back on the bench. Now most your weight should be on the foot planted on the ground. Begin descending until your rear knee comes with inches of the ground. Raise back up, making sure that the movement is controlled.
| Set | Super set | Reps | Rest |
| 1 | Yes | 20/20 | 2 minutes |
| 2 | Yes | 20/20 | 2 minutes |
| 3 | Yes | 20/20 | 2 minutes |
| 4 | Yes | 20/20 | 2 minutes |
Hamstring curls super set with abductor
Hamstring curls can be performed multiple ways. You could use a prone or seated curl machine, or even using a decline bench and dumbbell. We decided to go with prone leg curls for this workout. With Hamstring curls, you want to make sure to get full extension and full contraction, this will insure that you work the gastrocnemius to the glutes. Super set the hamstring curls with abductors, which are performed on an abductor machine. This requires you to focus on separating your legs which targets the abductor muscles. These are the muscles the make up the outside hip/thigh region.
| Set | Super set | Reps | Rest |
| 1 | Yes | 20/20 | 2 minutes |
| 2 | Yes | 20/20 | 2 minutes |
| 3 | Yes | 20/20 | 2 minutes |
| 4 | Yes | 20/20 | 2 minutes |
Glute kickbacks super set with hyper extensions
For glute kickbacks, you want to lower a smith machine to about knee height. Place a mat in front of the smith machine, and kneel onto all fours. With head away from the bar, place one foot under the bar. Begin to extend the same foot up, moving the bar up and contracting the glutes. Slowly lower the bar back to the starting posting and repeat. If you have trouble using the smith machine, you can always use the ankle attachment on a cable machine. Bend over, facing the cable machine, and begin your kickback. The last exercise is going to be hyper extensions, which target the glute and lower back. Using a extension machine or bench, you will lower yourself all the way down and then raise until your hamstrings and glutes are fully contracted. Some people are parallel with the floor whereas others are able to extend further.
| Set | Super set | Reps | Rest |
| 1 | Yes | 20/20 | 2 minutes |
| 2 | Yes | 20/20 | 2 minutes |
| 3 | Yes | 20/20 | 2 minutes |
| 4 | Yes | 20/20 | 2 minutes |
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