With Spring Break less than 30 days away, many girls are hitting the gym with dreams of sculpting their perfect booty. With the little help of these five exercises, you are sure to see results!
Barbell Hip Thrusts
While this exercise is beginning to gain popularity in gyms for females, many stray away because of the awkward feeling or pain that can sometimes be associated. However, when you perfect this form, this exercise is hard to beat to get a firm butt.
Form:
With the barbell parallel to the bench, put your feet shoulder width apart and your shoulders and shoulder blades against the bench. Put the barbell directly over your hips with your elbows on the bench and your hands on the bar to keep it steady. Squeeze your glutes and push up to life your hips. Come down slowly while clenching your abs and keeping your abs tight.
Kneeling Squat
A unique twist to a traditional squat, this exercise allows you to focus on the upper glutes more.
Form:
Kneel on a padded surface with the barbell behind your head on your shoulders. Using your glutes, drive your body up, squeezing at the top.
Bulgarian Split Squat
This single leg squat variation is sure to have the outer glutes burning by rep 2.
Form:
Rest one foot on a bench, putting the other flat on the floor. In a forward lunge position, squat down until your knee is parallel.
Kettlebell Swings
This is the one exercise destined to fix all of your problems. A good exercise for shoulders, abs, and glutes, this will have your spring break bod on the horizon in no time.
Form:
With your knees bent at a 90 degree angle and feet shoulder width apart, hold the kettlebell between your legs. Tighten your abs and glutes, and use your shoulders to bring the kettlebell straight in front of you. Drive with your heels.
Deadlift
https://www.healigo.com/blog/2016/10/10/defending-the-deadlift
This exercise should be in all of your leg days and glute days. This is the perfect exercise to round out a glute burnout with to sculpt your ideal butt.
Form:
Stand with half of your feet under the barbell. Bend over and grab the bar with a grip that is shoulder width apart. Lift up, straightening your back. Hold the weight. Descend down smoothly.
