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The Ultimate Lower Body Workout

Author: Rudy Mawer Contributing Author

Even if you train your glutes regularly, building a better backside is no easy task. Use these tush-targeted moves and techniques to build a stronger, shapelier butt fast.

Workout Overview

The workout targets your butt from every angle and focuses on multiple superset combos. You’ll perform the routine 2-3 times per week, with at least one day’s rest in between workouts. Be sure to warm up for 5-10 minutes before doing this workout.

As with any plan, don’t forget the cardio, and keep your diet in check by filling your plate with lean proteins, whole grains, and vegetables. To give your workouts an added boost, prime your muscles (and mind) with one scoop of Pre-Kaged mixed with 16-20 oz. of water about 30 minutes before you hit the gym. Sip on In-Kaged during your workout for improved exercise capacity. Lastly, refuel and recover with Re-Kaged post-workout. Together, this supplement stack (known as the PIP stack) will ensure your muscles are getting everything they need to support your physique goals.

Why Supersets?

Supersets involve doing two different exercises back-to-back, without resting between exercises. By performing exercises this way, you’ll increase the intensity of work on a specific muscle group, helping to develop it faster while maximizing calorie burn.

Booty Blast Workout

Exercise

Sets

Reps

Rest (sec)*

Superset:

Single-Leg Glute Lift

Dumbbell Deadlift

 

3

 

15

 

60

Superset:

Romanian Deadlift

Walking Dumbbell Lunge

 

4

 

10

12 each leg

 

60

Barbell Hip Thruster

4

12-15

90

Superset:

Squat

Banded Lateral Squat Walk

 

3

 

20

15 each side

 

60

 *Rest between supersets. 

 

On the Move

Follow these how-to guides to perfect your performance on each exercise.

Single-Leg Glute Lift

Lie face up on the floor with arms out to sides. Extend one leg a few inches off the floor. Bend the other knee, keeping foot firmly planted on the floor as you press through your heel to lift your glutes off the floor. Squeeze for a few seconds at the top, then lower back to start. 

Dumbbell Deadlift

Grasp a dumbbell in each hand and stand with your feet should-width apart, knees slightly bent. Keeping your back slightly arched and core engaged, slowly bend at the waist, pushing your glutes back as you lower the dumbbells towards your feet. Do not allow your back to round as you lower the weights. Squeeze your glutes as you slowly raise back up to start. 

Romanian Deadlift

Stand erect with your feet hip-width apart, knees slightly bent. Grasp a barbell using an overhand, shoulder-width grip, holding it at arms length in front of your thighs. Keeping your chest high, core engaged and lower back slightly arched, bend at the hips, pushing your glutes back and lower the bar toward the floor stopping about mid-shin. Pause, then slowly reverse the motion by extending your hips and contracting your glutes to return to start. 

Walking Dumbbell Lunge

Stand erect and hold a dumbbell in each hand, palms neutral facing your thighs. Step forward with one foot, and bend your knees and hips to descend toward the floor until your back knee almost touches. Push through your heel back up to standing, bringing your back foot forward to meet your front foot. Step forward with the opposite foot and repeat. 

Barbell Hip Thruster

Lie face up with upper back supported on a bench and feet planted firmly on the floor. Rest a barbell across your hips, holding the bar with a shoulder-width grip. Keeping your shoulders on the bench, drive through your heels to raise your hips upward. Squeeze your glutes and pause for a second at the top, then slowly lower back to start.

Squat

Stand erect with the barbell resting across your upper traps and your feet shoulder-width apart, toes pointed forward. Bend at the hips and knees as if to sit in a chair until your thighs are parallel to the floor. (Do not let your knees track past your toes.) Drive up through your heels, pushing your hips forward and squeezing your glutes to return to standing.

Banded Lateral Squat Walk

Step both feet inside a band and secure around your thighs. Stand with your feet hip-width apart to create tension on the band. Bend at the hips and knees as if to sit in a chair until your thighs are parallel to the floor. Maintaining this squat position, take small, slow and controlled steps to the side. Repeat, moving in the opposite direction. Complete 15 steps in each direction.