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If you want a butt that makes people think you have a BBL, you should structure your glute workout by including a mix of compound movements, single-leg work, and isolation exercises:
1. Start your workout with a hip thrust. This will target your glutes in the shortened position
Example variations:
- Barbell Hip Thrust
- Banded Hip Thrust
- Single-Leg Hip Thrust
- Elevated Hip Thrust
2. Next, do some sort of RDL (romanian deadlift). This will work your glutes in the lengthened position
Example variations:
- Barbell RDL
- Dumbbell RDL
- Banded RDL
- Single-Leg RDL (both barbell and dumbbell options)
3. Then do a single leg (unilateral) movement. This will help prevent muscle imbalances by targeting one glute at a time
Example variations:
- Bulgarian Split Squat
- Single-Leg Deadlift
- Single-Leg Press
- Step-Ups
4. Finish off with 1-2 isolation exercises. This will really burn out your glutes for a great end to your workout
Example variations:
- Cable Glute Kickback
- Glute Bridge
- Donkey Kicks
- Frog Pumps
This structure provides a balanced focus on strength, stability, and isolation to target your glutes from all angles!
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