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Glute & Booty
Workout: Sculpt, Lift & Strengthen Your Glutes
Want to build a firm,
toned, and lifted booty? Our Glute & Booty Workout is designed to
activate and strengthen your glute muscles using a mix of bodyweight and
resistance-based exercises. Whether you're at home or in the gym, this plan
will help you achieve the round, strong, and sculpted glutes you desire.
Why Train Your
Glutes?
Your glutes are one
of the most powerful muscle groups in your body, responsible for movement,
posture, and stability. A strong booty not only looks great but also improves
athletic performance, supports lower back health, and enhances overall
strength.
Key Benefits of
Glute Training
✅Sculpts & Lifts the Booty – Achieve
a firm, round, and lifted appearance.
✅Improves Lower Body Strength – Supports squats, lunges, and daily movement.
✅Enhances Posture & Stability – Strong glutes help prevent back pain and
imbalances.
✅Boosts Athletic Performance – Essential for sprinting, jumping, and explosive
power.
✅Supports Fat Loss – Toned muscles increase metabolism, helping you burn more
calories.
Best Exercises for
a Toned Booty
Our Glute &
Booty Workout focuses on a combination of compound movements and targeted
isolation exercises to activate all three parts of the glute muscles:
1. Squats
🔥 Targets: Glutes, Quads, Hamstrings
✅ How-To:
Stand with feet shoulder-width apart.
Lower into a squat, keeping your chest up
and knees behind your toes.
Push through your heels to return to
standing.
Repeat for 15 reps.
2. Glute Bridges
🔥 Targets: Glutes, Lower Back
✅ How-To:
Lie on your back, knees bent, feet flat on
the floor.
Push through your heels to lift your hips
off the ground.
Squeeze your glutes at the top, then lower
slowly.
Repeat for 15 reps.
3. Hip Thrusts
🔥 Targets: Glute Maximus, Hamstrings
✅ How-To:
Sit on the floor with your upper back
against a bench.
Place a weighted barbell or resistance
band over your hips.
Drive through your heels and lift your
hips until your thighs are parallel to the floor.
Lower slowly and repeat for 12 reps.
4. Bulgarian Split
Squats
🔥 Targets: Glutes, Quads, Hamstrings
✅ How-To:
Stand in front of a bench, place one foot
behind you on the bench.
Lower your back knee toward the floor
while keeping your chest upright.
Push through your front heel to rise back
up.
Perform 12 reps per leg.
5. Donkey Kicks
🔥 Targets: Glute Maximus
✅ How-To:
Start on all fours, engage your core.
Lift one leg behind you, keeping the knee
bent at 90 degrees.
Squeeze your glutes at the top, then
lower.
Perform 15 reps per leg.
6. Side-Lying Leg Raises
🔥 Targets: Glute Medius & Minimus (Outer Glutes)
✅ How-To:
Lie on your side, legs stacked.
Raise the top leg upward, keeping it
straight.
Lower back down slowly and repeat.
Perform 15 reps per leg.
The Perfect Glute
Workout Routine
For best results,
complete this workout 3–4 times per week, following this structure:
Warm-Up (5–10 Minutes)
Dynamic leg swings
Hip circles
Bodyweight squats
Glute activation with resistance bands
Main Workout (30–40 Minutes)
💥 Glute-Building
Circuit (Repeat 3–4 Rounds)
✅ 15 Squats
✅ 15
Glute Bridges
✅ 12 Hip
Thrusts
✅ 12
Bulgarian Split Squats (each leg)
✅ 15
Donkey Kicks (each leg)
✅ 15
Side-Lying Leg Raises (each leg)
⏳ Rest for 30–45 seconds between exercises
Cool-Down (5–10
Minutes)
Seated glute stretch
Hamstring stretch
Deep breathing & relaxation
Maximize Your Glute
Gains!
💡 Pro
Tips:
✅ Add resistance
bands or weights for extra intensity.
✅ Focus
on mind-muscle connection to fully engage the glutes.
✅ Stay
consistent – results come with regular training!
✅ Fuel
your body with a protein-rich diet to support muscle growth.
Why Train with
FitBuddy?
At FitBuddy.ch,
we offer personalized glute-building programs tailored to your fitness
level and goals. Our expert trainers ensure you perform exercises with the correct
form and intensity for faster, safer results.
🎯 1:1
Online Coaching – Custom
glute-focused plans designed for you.
🎯 Expert Guidance – Work with certified trainers for optimal
results.
🎯 Flexible Workouts – Train from home or the gym on your schedule.
🎯 Proven Results – Join thousands who have transformed their
glutes with our proven method.
Start Sculpting
Your Glutes Today!
Get the round,
firm, and strong booty you’ve always wanted!
👉 Book Your FREE Appointment Session Now and start your booty transformation today!
