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How to grow a booty?

Ok let's talk glutes before we dive into the 4 magic booty growing movements!  The small, medium, and large glutes are the three primary muscles that make up the booty, so in order to grow a booty, you will have to follow these tips:

Fuel your body for muscle growth, you will have to eat in a caloric surplus.

To do so, take your current weight and multiply by

•13 if you don’t exercise at all;

•15 if you exercise a few times per week; or

•18 if you work out five or more days.

Then add 500 to that number.

Make sure you eat enough protein (main macronutrient that fuels muscles). For protein, eat at least 0.8 to 1.2 grams times your body weigh

How growing glutes works?

• Equipment needed

Set of medium and heavy weights. I use 15 lbs for mediums and 20 lbs for heavies.

• Work and rest periods

Depending on your level and in order to obtain bulging buttocks, you can perform for each of these exercises 3 or 4 sets of 10 to 15 repetitions with 30 to 45 seconds of rest between each set. You can do this sequence of exercises 2 or 3 times a week.

• In what order should I do exercises?

You will start with the poly-articular exercises that are the alternating back lunges and the Bulgarian squats and you will finish with the hip-thrusts and the donkey kicks.

Deadlift

1. Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your body.
2. Push your hips back behind you and soften your knees to lower the weights toward the middle of your shins.
3. Check your posture: Your spine should be straight and long with your shoulders pinned back and down. The dip in your lower body should be very minimal. Brace your core to maintain this position.
4. With your weight centered between your heels and balls of your feet, drive your feet into the floor to stand up as tall as possible. Imagine you are trying to push the floor away.
5. Reverse the motion to lower the weights with control and repeat.
   

Goblet Squat

1. Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward. Hold a kettlebell in both hands at your chest, gripping the handles as though you were cupping a goblet—one hand on either side of the handles. Bend your elbows so the goblet is positioned right at the center of your chest. Engage your core and look straight ahead—you want to keep your back neutrally aligned and your eyes facing straight ahead throughout the squat.
2. Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase. Keep the kettlebell close to your body during the movement. Keep your chest tall as you continue pressing your hips back and lowering down. The goal is to get your hips below parallel with your knees.
3. Press through your heels and reverse the motion to return to the starting position. Exhale as you rise, and be sure to press your hips forward at the top of the squat to more fully engage your glutes.

Reverse lunge

1. Stand up straight while grasping a dumbbell in each hand. This is the starting position.
2. Step 2: With your right leg, step backward approximately two feet from your left foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
3. Step 3: Push up and return to the starting position. Exhale as you do so. Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.

Side lunge

1. Stand up straight while grasping a dumbbell in each hand. This is the starting position.
2. Step 2: With your right leg, step backward approximately two feet from your left foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
3. Step 3: Push up and return to the starting position. Exhale as you do so. Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.