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There are some women who are blessed with, “Becky, look at her butt” glutes,  whose bums are  so healthy and strong they could make a living off of them. Literally.

Not all women are blessed with a bodacious badonkadonk so for us, celebrated glutes are going to take a little work.


While squats, lunges and deadlifts do hit the glutes, these exercises primarily focus on the hamstrings. You really need to target glutes specifically to get them to grow. They are a big muscle, in fact they are the largest muscle in the body, so they can take a lot of weight.

If you can’t devote an entire workout to glute training, we suggest starting off your leg day with 2 to 3 glute focused exercises.


Now let’s target those sweet cheeks…


Hip Thrusts-HERSUPPZ

You may use a smith machine or a bench but those aren’t always easily available.   The floor is your next option!  If you find it hard to get under the bar while doing the hip thrusts on the floor, set the loaded bar on a bumper plate on each end.

Remember don’t be shy about adding heavy weight. They can take a lot.

Do 3 to 4 sets for 12 to 20 reps.  Adding a 3 second pause and really squeezing at the top of the movement will really get ’em screaming.



Kneeling SquatsPZ

Place your knees on the floor shoulder width apart, keeping tops of feet flat on the floor behind you. On the decent touch your glutes to your heels and really squeeze on the top of the movement. Do 3 to 4 sets of 10 to 15 reps.


Monster Walks-HERSUPPZ

Cable kickbacks are also an option or you could superset them if you are feeling adventurous!
Try adding these to your glute training arsenal and I promise you will well on your way to a great booty in no time!!



Tammy Patnode is an IFBB pro physique competitor and NPC judge. She is a certified personal trainer and sports nutritionist. She offers contest prep, general training and weight loss programs for men and women that are customized for each client.

We are proud to call Tammy one of our HerSUPPZ BRAND AMBASSADORS! Thank you Tammy!

Click here to see all of Tammy’s articles and super-delicious-protein-packed recipes!

Check out her website Team-Tammy Fitness
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