It’s NEVER too late to build your summer boody! Get what I did there? hehe.

Anyway… it’s sun’s out, buns out season and if your peach is not where you want it to be yet, or you’d like it to keep growing I suggest you try some of these booty exercises that have definitely been a game changer for me. Of course, it would also help if you accompany these exercises with dietary protein which is necessary for gaining and maintaining muscle mass. Other nutrients such as carbs, antioxidants, and healthy fats would be very beneficial as well. If you guys would like I could do my next blog on foods that have worked great for my booty building process.

Now back to the exercises.

1. Without a doubt, my number 1 and favorite is the Hip thrust.

The booty pump is real with this exercise! I don’t exaggerate when I say I see a difference right away.

You might confuse this exercise with a glute bridge, which in my opinion is pretty amazing as well, but if I have to pick one of the two, I’d definitely go with the hip thrust. The difference is that a glute bridge is done with shoulders on the floor and it is mostly performed as a bodyweight move, unlike the hip thrust in which weight is usually added.

2. Cable kickbacks

Cable kickbacks is another exercise that mainly targets the glute muscles and works the hamstrings as well. You can do this exercise in various ways. My favorite is the one shown in the image above. But if you do not have access to this machine you could also do the glute kickback by getting into all fours, keeping a straight back, and extending your leg back and up until your thigh is parallel to the ground (I recommend using a band on top of the knees to add resistance)

3. Hip abduction

Hip abduction is an exercise that cannot miss from my routine on glute days. Whether I do it as a warm up or to call it a day, I always like to include this specific exercise. Besides from being a great muscle activator, this is another one of those where you see and definitely feel the results right away.

What I like to do on the hip abduction machine seen in the image above is to perform 4 sets of three different variations. I begin by doing 8-10 repetitions sitting like the guy in the image, I follow that with 8-10 reps leaning forward, and I end it with 8-10 reps of squats on the machine, which consist of lifting my bum from the chair as the legs come closer together, and moving your butt back closer to the chair with the legs opening. That right there counts as one set and I do them back to back.

4. Combo of Banded glute exercises

Here I like to do the following:

• Fire hydrant using a band on top of the knees (10-15 reps)
  

• Followed by Donkey kicks (10-15 reps)

• Ending the set with Rainbow kicks (10-15 reps)

I usually count these three together as one exercise.

5. Last but not least, the Donkey kick on the smith rack

I don’t do this exercise too often because I always like to do it with someone assisting me with the bar in case I can’t lock it by myself. I definitely do not suggest you try this without somebody else assisting you as well. However, I do recommend you include this in your routine for glutes whenever possible because this exercise right here not only will leave your booty on fire, but it is definitely one of the game changers.

Sooo….. there you have some of my favorite booty workouts that have definitely helped me see a difference on my peach size.

Do these five exercises on your next booty day and you will thank me! If you share your booty day with quads or hamstrings then I suppose you won’t do all of these booty targeted exercise but try to at least include two in your routine and you will most definitely start to notice a difference as you keep doing them.

Hope you guys benefit from these, and please let me know what you think or if you’d like me to share more stuff related to this!