Who doesn’t want a perfectly shaped gravity defying butt? Brazilian butt workouts are strength training exercises that focus on the area surrounding your glutes. These muscles include the large gluteus maximus, the gluteus medius, which is on the outside of the hip /pelvic area and the gluteus minimus which is a fan shaped muscle that sits just underneath the gluteus medius.
Movements performed by Brazilian butt workouts focus on strengthening these muscles, which leads to more definition and a leaner look.The butt is a muscle that can be targeted, worked and made shapelier. To firm, shape, lift and tone your glutes do the following exercises at least 2 times a week (on non-consecutive days) in addition to your legs workout.
SETS, REPS AND FREQUENCY
Beginners should aim for two sets of ten to 15 repetitions. Advanced do two sets of 20 repetitions.
1. Kneeling Glute Lift With Pulses
- Kneel on all fours.
- Lift your left knee off the floor and flex your left foot (this is the starting position).
- Raise your left knee several inches higher, then lower it in a controlled movement back to the starting position.
- Complete one set of pulses and then hold the top position for several seconds.
- Perform your second set.
- Repeat with the right leg.
TIP: Don’t hyper-extend (over arch) your lower back.
2. Single Leg Bridge
- Lie on your back, bend your left leg and place your foot on the floor.
- Extend your right leg at a 45º angle and keep your knees together.
- Lift your bottom up off the floor.
- Lower your bottom back down towards the ground, don’t let it touch the floor.
- Repeat one set on the left, then switch over to the right.
TIP: Make sure you keep your hips level.
3. Resistance Band Crab Walk
- Stand with both feet on top of an exercise band.
- Cross the resistance band in front of your legs and hold the ends of the band.
- With your back straight and your shoulders back, take one step sideways, whilst keeping your legs straight.
- Bring your feet back together, then step towards the other side.
TIP: Use controlled movements and always keep tension in the exercise band.
4. Squat With Kickback
- Stand with your legs shoulder width apart and your arms at your sides.
- Move into a squat position and put your weight on your heels
- Lift up your right leg straight behind you, while keeping your hips pointing forward (don’t twist them to the side) and extending arms forward.
- Return to starting position and switch sides.
TIP: Keep your back straight and look straight ahead throughout the range of motion
5. Standing Side Kicks
- Stand with your feet shoulder width apart.
- With your hands on your hips, bend forward slightly for balance and lift your right leg off the floor.
- Bend the lifted leg and then extend your leg out to your side.
- Aim to do a full set before lowing your leg.
- Then switch sides.
TIP: If you struggle to keep your balance, hold onto a fixed object for stability.
6. Explosive Lunges
- Stand with your feet apart and your hands resting on your hips.
- Take a step (lunge) forward with your right leg.
- Your front knee should be bent at a 90 degree angle and be align over your ankle.
- Jump and switch legs in midair. You should land with your left leg in a forward lunge.
TIP: Keep your upper body tall.
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Setup: Grasp a chair (or barre) for balance. With feet spread approximately hip width, lightly angle toes outward. Rise up onto the balls of your feet.
Move: While staying up on your toes, bend your knees in the direction of the toes as you descend into a squat position. Using your lower-body muscle, rise to extended position. Drop onto your heels and then repeat the entire sequence.
Make it harder! Try lowering into your squat position without holding onto a chair for support.
Bench Barbell Squat
Setup: Stand at the end of a bench with your toes forward and balance a barbell across your upper back and traps. Draw your shoulders back and tighten your abs.
Move: Kick your hips back and squat down until you’re sitting lightly on the bench. Plant your heels and push hard to stand back up, keeping your back straight and your shoulders back.
Tip: Focusing on the “up” portion of this move is where you really get the glute recruitment, so really press through your heels and squeeze hard on the way up.
Dumbbell Hip Thrust
Setup: Position your upper back and shoulders across the broad side of a flat bench and space your feet about shoulder-width apart on the floor, knees bent. Hold a dumbbell in the crook of your hips and steady it with both hands.
Move: Press your hips up toward the ceiling, driving through your heels and keeping your back straight. When your hips come level with your knees and shoulders, squeeze hard before lowering again.
Tip: Want to make your glutes work extra hard? Try using a small resistance band loop for your bridges and hip thrusts. Wrap it around your thighs just above the knee and press outward with your legs to create tension in your outer hip. Maintain this tension as you do the exercise, thereby targeting the gluteus medius and burning about 10 reps in.
Single-Legged Deadlift/Split-Squat Combo
Setup: Stand in front of a flat bench and hold a set of dumbbells at your sides, shoulders down and back. Extend one leg behind you and place it laces down on the bench.
Move: Hinge at the hips and maintain a flat back as you fold forward and reach the weights toward the floor. When your torso is parallel to the ground, reverse the move and return to the start. You also can bend your standing knee and squat down as low as you can without your heel peeling off the floor, then extend your leg and return to the start. Do all reps on one side before switching.
Tip: To help maintain balance, focus on something several feet in front of you on the floor and square your shoulders.
Lateral Bench Step-Up
Setup: Stand next to a flat bench and hold a set of dumbbells at your sides, shoulders down and back, and abs tight.
Move: Step up onto the bench with the foot that is closest, then extend your leg to stand up on top of it. Reverse the move to return to the start. Do all reps on one side before switching.
Tip: Don’t rush this move; be slow and controlled on the way up as well as on the way down.
Setup: Lie on the floor with your knees bent and your feet shoulder-width apart. Extend your arms along your sides and lift your chin off your chest.
Move: Press your hips up toward the ceiling, keeping your knees in line with your toes. When your body makes a straight line from your hips to your knees, squeeze your glutes and lower almost back to the start, then go right into the next rep.
Tip: Play with the position of your feet to change the emphasis on the glutes. Set One: Place them wide apart. Set Two: Move them in close. Set Three: Place them close together.