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This is my glute workout that helped me achieved my dumptruck 🥹
I do this once a week with increasing weights/reps each week or with better form.
Give this a try to get an elevated shelf🍑
Level: BEGINNERS
What you need: Dumbbells and a Bench
Time: 30-40 minutes
🍋Hip Thrusts (8 reps x 4 sets)
⭐️ have your back lean against a bench (end of your shoulder blade lean on the bench)
⭐️ legs should be at 90 degrees
⭐️ rest your dumbbell on your hip
⭐️ thrust up, with your chin tucked in
note: after getting the form right, try to go heavier. 10 kg is a good start. You’ll be surprised at how strong our legs are :)
🍋 Glute Biased Romanian Deadlifts (8 reps x 4 sets)
⭐️ a leg day necessity
⭐️ hold the dumbbells very close to your legs
⭐️ push your bum BACK, while maintaining a straight back
⭐️ a cue to help is imagine closing a half opened door with your bum lol
⭐️ your legs are slightly more bent than a regular rdl for it to be glute biased
note: take a lot of videos to see your form. I’ve also made a video HERE to help with the basics of an RDL
🍋 Bulgarian Split Squat (8 reps x 4 sets)
⭐️ rest your back foot toe on the bench
⭐️ push with your front foot
⭐️ hinge your hips back just like rdl and stand up straight at the end
note: a humbling workout but a big booty guarantee 💮
🍋 Reverse Deficit Lunges (8 reps x4 sets)
⭐️ just like reverse lunges except you’ll be on a platform
⭐️ you’re only pushing with your front foot ! The back foot is only for support
⭐️ hold dumbbells both side or just hold one (working leg dumbbell)
note: I made an extensive how to HERE
with videos to help
😮💨😮💨😮💨 at the end of this glute workout you should feel exhausted af hahaha
what are your big booty guarantee workouts I should give a try?? 😉