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The grand concept of actually looking at your physique from all sides as if it were sculpture — and targeting certain muscle groups with training to “sculpt” the physique, is helpful because it gets you to look objectively at the whole you. Much more than just thinking about “getting into shape” or “staying in shape”.
Today, we apply that grand concept of physique sculpting specifically to the booty. Your glutes. After all, the glutes are your largest and strongest muscle group. Find out how to take on your booty, and leave your current unsculpted booty problems behind.
What to do Before You Start Working Out?
About 30 minutes before starting your workout, take Nitraflex PUMP from GAT Sport! It’s a strength formula designed to extend your power and pumps while weight training, making it the perfect pre-workout for starting to sculpt your glutes.
A great thing about NITRAFLEX PUMP is that it’s stim-free. If you like to train at night, it won’t keep you awake afterward. Even those who are sensitive to stimulants can take it. And, it mixes very well with other GAT products! Its Fruit Punch and Watermelon flavors really are delicious!
Now that you’ve taken your NITRAFLEX® PUMP, let’s start sculpting those glutes with these training exercises:
This the most important leg workout, since it works your quads, hamstrings, and glutes — plus, your abs, back, and calves. So, definitely add this to your regimen. Start with your feet shoulder-width apart. Keep your knees behind your toes, and bend your legs, push your butt outward, and lower your body and legs until they make a 90-degree angle. (It will look and feel like you’re sitting in a chair.)
Dumbbell Squat to Press
This 2-in-1 move works your thighs, hips, shoulders, and triceps. With your feet shoulder-width apart, hold a pair of dumbbells aside your ears. Lower your body while bending your legs at a 90-degree angle. Rising back up, push the dumbbells up over your head as far as they can go. Pause, then return to the starting position.
With your feet slightly wider than your shoulders, point your toes at a 45 degree angle. Bend your knees and hips. Stick your butt outward like you’re going to sit in a chair, and then lower yourself until your thighs are parallel to the ground. Slowly press back upward through your heels.
Barbell Hip Thrust
The goal is to feel these movements in your glutes. Position the top of your shoulder blades on a flat bench. Roll the barbell downward until it’s just below your navel. Using an overhand grip, push your hips all the way up until your knees, hips, and shoulders are aligned. Then, lower them back down.
With no equipment, you can perform these a few different ways and work your hips, glutes, and hamstrings. Start with your hands and knees flat on the ground. Keep your feet facing the ceiling. Then, take one leg back and upward, making sure your hip, leg, and foot all stay in line with the floor.
Find a box of any size that’s sturdy and stable enough to hold your weight. Step up on the box, one leg at a time. You can do this with or without holding extra weights (such as dumbbells). Keep your chest out, chin up and shoulders back. Bend your legs and step up, keeping your knee behind your toes.
Only go as far as your hamstrings will allow, but the goal is to get almost parallel to the floor. This starts similarly to a Back Squat: With your feet shoulder-width apart, place a barbell on upper traps. Start by slightly bending the knees and leaning forward, bending at the waist. Keep your upper body strong and contracted.
You’ll strengthen your core and improve your posture by doing deadlifts. Start at a 90-degree angle with the barbell on the floor and your back straight. Then, grab the bar and stand up, bending at the waist.
Walking Dumbbell Lunges
Here, the focus is on activating your glutes, stretching your hamstrings, and hitting the quads all at the same time. Walking lunges can be performed with dumbbells, a barbell, or plates. Choose weights that aren’t too heavy or challenging.
These work your whole lower body including your quads, glutes, calves, feet, knees, and your lower back. At the knees, your legs should be at nearly a 90 degree angle. Keep your knees in line with your feet and keep that alignment consistent as you push your legs outward and then back in. Make sure you’re breathing while you lower the platform until your legs make a perfect 90-degree angle.
Single-Leg Straight-Leg Deadlift
Using an overhand grip, hold a dumbbell in the hand the same side as the supporting foot you’re using. Fall at the waist while raising the free leg, keeping it in line with the torso. Lower the dumbbell as far as the hamstring will allow. Alternate.
Attach your ankle straps to the cable machine. Make a 45 degree angle with body by grabbing onto the cable machine and pushing your butt back. Then, bring your leg straight back to activate the glute.
Once you complete all these challenging exercises, make sure all that hard work you just put in doesn’t go to waste. Get the most out of this workout by consuming the right post-workout nutrition!
Nitra Whey is a delicious, 100% Isolate Blend Whey Protein Shake that’s also powerfully pro-testosterone optimizing! The Vanilla Ice Cream, Peanut Butter Cookie, and Chocolate Ice Cream flavors will delight you! The super-potent formula also contains 150mg Nitraflex® CFB, 250mg Tribulus, as well as 25g Protein. You’ll find Nitra Whey and all your training needs at GATSport.com.