3 EXERCISES TO BUILD A BOOTY 🍑

#Postin3 I’ve been on a mission to build a booty these past few months and these 3 exercises have helped me see MAJOR growth in them PEACHES 🍑 Try them for yourself!

1. ROMANIAN DEADLIFTS 🏋🏻‍♀️

RDLs are a great way to target and develop the strength of the glutes, hamstrings and adductors. It builds strength of the glutes in the lengthened position, and recent studies have shown that isometric training at longer muscle lengths elicited greater increase in muscle size!

✨ PRO TIP: Think about time under tension at the bottom of your rep, maybe add a 2 second hold or 1/2 rep at the bottom for maximum gains!

2. SMITH MACHINE BULGARIAN SPLIT SQUAT 🏋🏻‍♀️

There’s a reason Bulgarian Split Squats are a favourite when it comes to booty training 🥵 Not only do they offer superior recruitment of the glutes and quads, it also helps build core strength and overall stability!

✨PRO TIP: Range of motion is key! Think about bringing the back knee as close as you can to the floor, try lifting the back leg off the bench and drive up with the working leg! Go until you’re about 1-2 reps from failure for maximum gains!

3. GHD GLUTE EXTENSIONS 🏋🏻‍♀️

Great for targeting the lower back and strengthening the glutes in a shortened position! Start adding on weights once you become more familiar with the exercise for that maximum burn 🥵

✨PRO TIP: The 1s pause at the top gets the exercise just that extra bit spicier 🌶️ If you can’t feel your glutes while doing this exercise, do some clamshells first to build the mind muscle connection.

#WeeklyChallenge #Lemon8SG #lemon8health #Fitness #fitnesstips #workouts