Alina is one of LA Muscle’s core team members and a qualified personal trainer. She has spent years studying different training techniques and has built an enviable physique as a result of her efforts. A nice toned booty is one of the goals of most women who train regularly and Alina is making one of her favourite booty workouts available for everyone to help develop a strong and curvy glutes.
Give this workout a try and you’re going to see results in no time. Make sure you’re doing a glute workout once per week separate from your normal leg day.
WEIGHTED BENCH KICK BACKS
Lie on the edge of a bench with your legs hanging off. One leg at a time, raise your foot as high and far back in the air as it will go and squeeze your glutes at the top of the movement. Lower the leg slowly back down again. Then do the opposite leg. Don’t let either leg touch the floor. When you have done both legs that’s 1 rep.
Sets – 3
Reps 12-15
ELEVATED KETTLEBELL SUMO SQUATS
Stand in a sumo squat position with each leg on a raised platform either side of you whilst holding a kettlebell of a challenging weight. Go as deep as possible into a low squat keeping your back as straight as possible. Hold in position for 1-2 seconds before rising back into the starting position.
Sets – 3
Reps 12-15
KICK BACKS ON LEG EXTENSION MACHINE
Standing in an upright position face the machine and place your hands on the top of the back of the seat. One leg at a time, raise your foot as high and far back in the air as it will go and squeeze your glutes at the top of the movement. Lower the leg slowly back down again. Perform all 12-15 reps on one leg before doing the same on the opposite leg.
Sets – 3
Reps 12-15
SMITH MACHINE HIP THRUSTS
Lying down on a bench, put both heels of your feet on the bar and push the bar up until it is as far up as you can go and, if possible, your lower back should be off the bench. At the highest point of the movement squeeze your glutes for full activation and a better contraction of the glute muscles.
Sets – 3
Reps 12-15
LATERAL BAND WALK
Put a resistance band around your quads, just above the knee and lower yourself into a squat position around 90 degrees. Going one step to the side move in a squat position before doing the same on the opposite side. Squeeze your glutes during the exercise for maximum contraction of the muscles.
Reps – 10-15 each side. As a finisher to burn out you can quickly go and lean against a wall and keep going until failure.
Tip: For the entirety of the workout apart from the kickbacks on the leg extension machine, Alina recommends wearing weighted ankle weights to make the exercises even harder and help add more weighted resistance.
And there you have it. Alina’s favourite booty-building workout that’s guaranteed to give you great results in 4-8 weeks!
