Molly McNamee | How To Build A Booty Without A Gym Membership
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How To Build A Booty Without A Gym Membership

There is so much information on the internet about how to grow your glutes and get an hourglass figure at the gym. Today I want to show you how you can get an effective booty workout at home… without any fancy gym equipment.

When you want to grow a muscle you need to lift heavy weights, work the muscle from all angles and eat a diet that promotes muscle growth. At home, we don’t always have access to the heaviest of weights. So get creative! Take a look around your house and see what heavy objects you can hold while you go through these exercises.

If you don’t have anything, that is okay. Today we are focusing on properly contracting the glute muscles to get the most out of an exercise. When you squeeze your butt tight enough, your booty will grow.

If you have a gym membership and want to try this workout at the gym, you can print off the workout instructions below. If you are at home, follow along with the video!

Complete two sets of the following superset. Take minimal rest between exercises.

1. Goblet Squat (15 reps)
2. Back Lunges (10 reps each leg)

Complete two sets of the following circuit. Rest between rounds but not between exercises.

1. Curtsy Lunge with the right leg (15 reps)
2. Standing Leg Lifts with the left leg (20 reps)
3. Pulsing Sumo Squats (12 reps)
4. Curtsy Lunge with the left leg (15 reps)
5. Standing Leg Lifts with the right leg (20 reps)
6. Pulsing Sumo Squats (12 reps)

Complete two sets of the following superset. Take minimal rest between exercises.

1. Plie Squat (15 reps)
2. Stiff Leg Deadlift (15 reps)

Do the following booty burnout one leg at a time. NO rest between exercises.

1. Donkey Kicks (20 reps)
2. Straight Leg Pulses (30 reps)
3. Bent Leg Donkey Kicks (20 reps)
4. Bent Leg Pulses (30 reps)