The Butt Workout That Does Way More than Just Squat

By August 10, 2016Workouts

Never skip butt day.

Time: 45-60 minutes

Type of Workout: Strength

Sh*t You Need: Kettlebell, dumbbell, resistance cable, smith machine, hamstring curl machine, glute kickback machine, yoga or foam mat

Intensity: Medium-high

Body Target: Hamstrings and glutes

The Workout:

First, warm up. Stretch/foam roll for 5 min, then complete 10 min of light cardio on a Stairmaster or stationary bike.

Now, get to the strength moves... 
- Bodyweight single-leg side squat: 3 sets of 15 reps, each leg

- Single leg side squats, with 15 lb. dumbbell: 2 sets of 12 reps, each leg (Make sure you get really low! Try and squat so that your thigh is below parallel to the ground.)

- Cable kickbacks using moderate weight: 3 sets of 10-12 reps, each leg

- Kneeling squats with the foam mat under your knees, use moderate-heavy weight: 4 sets of 10-12 reps (squeeze/engage your glutes at the top!)

- Hip thrusts on hamstring machine, use moderate-heavy weight: 4 sets of 10-12 reps (squeeze your glutes at the top!)

- Kick back machine, moderate weight: 3 sets of 10-12 reps, each leg (keep these slow and controlled)

- Hamstring curls, use moderate-heavy weight: 3 sets of 10-12 reps

Finish by completing this glute/hamstring muscle burnout:
Single leg kettlebell deadlifts, using a kettlebell of 10-15 lbs.: (keeping your legs straight with a slight bend in your knee) 3 sets of 15 reps, each leg

Workout contributed by Tori Richardson (Sacramento State University). Check out her YouTube channel, Instagram and Twitter for more. 

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Author Fit University

Fit University is a college student's go-to source for all things health & fitness.

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