Workout of The Week - Blast Your Butt
This advanced butt workout will really blast your glutes and tighten up your overall lower body. The key is to work the butt from different angles and always try to strictly target the region with proper exercise technique to make sure you're working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout.
Advanced Butt Workout #1
Exercise: Glute Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Cable Hip Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Smith Machine Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
posted by ShapeFit.com @ 9:23 AM
15 comments
15 Comments:
I notice that Smith Squats appear on a lot of these workouts. Is it not dangerous to have the plane of the exercise determined for you by the machine instead of what the body natural wants to do?
Do you recommend three sets on all of your advanced routines? If you can do more weight and reps on the last set, how productive are the first two sets? Do you ever recommend fewer sets and greater effort/intensity in advanced workouts?
Great workout, tried it my butt is hurting. While doing each set i increased the weight each time and it seemed to give the same effect.
Cheers.
This is a great workout and my butt is still sore from this workout. I notice that you have to get really deep on the smith machine squats to make the worth it.
Good exercises. Nice blog. Very helpful.
Just one question, did you preform the workout before you posted it?
Thanks
This comment has been removed by the author.
good point..the body needs to be shocked. if we always do the same routine the the body gets used to it.
Hi there,
Fantastic post you have generated here. I am a big fan of superset exercises like the advanced butt workout you mention here!
I am currently doing resistance training combined with interval training to burn off fat! It also works like a charm!
Thanks for this info on this workout. I will be sure to recommend your site on mine!
Take care!
Michael
Smith machine squats are a good way to burn out the glutes. Make sure you stretch so that you dont hurt yourself, training legs can be very dangerous if you dont know what you're doing.
Interesting post! There is so much variety in Butt training... I like using Bulgarian split squats, walking lunges, power cleans and burpees to name a few. Also try varying the tempo of the exercises. Mixtures of high power exercises like power cleans with your slower tempo exercises such as squats will work really well!! Also romanian deadlifts! These work really well for 'toning' but performed with correct technique will also make you more functional and stronger! Have fun trying them out!
Interesting post! There is so much variety related to butt.good exercise.exercise is good for health.Body should be flexible.
This does seem a little 'shocking' - I'd advocate something a little more long-term and less strenuous!
Nice routine! The Bulgarian Split Squat and lunges are also great for the butt1
Not a bad workout and simple. Have you considered adding lunges or Bulgarian split sqauts....awesome and will make those glutes hurt for days.
Great exercises! I'm a bit confused as to why you are resting 3 minutes in-between? 0-60 seconds is optimal unless you doing repetitions until muscle failure. Your routine is sort of a combination of Hypertrophy training and Power training. You will see results faster if you don’t try to stack phases rather than go down or up the ladder hitting one or the other.
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