BOOTY WORKOUTS

Here you'll find a variety of workouts you can do - at home or at the gym, to get the booty you've always wanted. You can either select a particular one you like or you can scroll down and have a look at the different ones we have for you. 

squats

To get that booty, squats are essential. Aside from burning your glutes, they pretty much help strengthen your leg muscles (quads, calves, hamstrings), your lower back and your core.

Still need more reasons to squat? We're pretty sure you know how to do your squats but here are just a few things to remember and practice to make sure your squats are SPOT ON.

  • Keep your head up & don't drop your chin

  • Keep your chest up. Remember - the aim is to keep your back as upright as possible

  • Push your elbows forward not downward

  • Keep your knees aligned with your toes

  • ALWAYS put the weight on your heels when driving upwards

And to mix things around, you can always add variations to your squats. 

Have you tried the Goblet Squat, the Split Squat, the Mini Band Squat, the Squat to Overhead Press, the Squat Jack, the Squat with Front Raise, the Squat Jump, the Squat with Chest Press, the Overhead Squat? 

Read more >>

 

squats

To get that booty, squats are essential. Aside from burning your glutes, they pretty much help strengthen your leg muscles (quads, calves, hamstrings), your lower back and your core.

Still need more reasons to squat? We're pretty sure you know how to do your squats but here are just a few things to remember and practice to make sure your squats are SPOT ON.

  • Keep your head up & don't drop your chin

  • Keep your chest up. Remember - the aim is to keep your back as upright as possible

  • Push your elbows forward not downward

  • Keep your knees aligned with your toes

  • ALWAYS put the weight on your heels when driving upwards

And to mix things around, you can always add variations to your squats. 

Have you tried the Goblet Squat, the Split Squat, the Mini Band Squat, the Squat to Overhead Press, the Squat Jack, the Squat with Front Raise, the Squat Jump, the Squat with Chest Press, the Overhead Squat? 

Read more >>

 

Trap Bar Deadlift

Main Muscle(s) Worked: Quadriceps

Also known as the HEX BAR DEADLIFT

Similar to the conventional Barbell Deadlift, be sure you:

1. Lower your hips > look forward & keep your chest up.

2. Extend hips & knees by driving power through your heels.

 

CAUTION: DO NOT round your back at any time

3. Lower the weight back and repeat movement.

Is the Trap Bar Deadlift more back-friendly than the conventional deadlift?

 

Here are some benefits:

- Less stress on the spine

- More power (allows you to lift more weight)

- Better for beginners

References: 

  1. Swinton, PA, Stewart, A, Agouris, I, Keogh, JWL, and Lloyd, R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res 25(7): 2000-2009, 2011