Strength training for women with a focus on the butt

A beautiful and firm butt is the dream of every woman who works out, so I'd like to show you my top 6 exercises for a round butt. I recommend working out your legs 2 - 3 times a week, with 1 workout focused purely on your butt and the other 1-2 on your entire legs. Important point with the workout - don't be afraid to workout with heavier weights. You won't become a bodybuilder, but you will strengthen and shape your body beautifully. I've tried many workouts and have been looking for the right sequence of exercises to get my butt in shape. I'm going to share one of these workouts with you. I've prepared an example workout that I'm now practicing and it's definitely worth a try. Let's do it!

The full workout plan for you:

*N - normal series

*S - shuffle series

Air Bike

First, you need to warm up and stretch your legs to minimize the risk of injury. Warming up improves blood flow to the muscles, increases muscle flexibility and prepares the body for physical activity. So I incorporated the air bike, which warmed up my whole body beautifully, and moved on to mobilising my joints - more in the next video soon.

Squat

I recommend starting with classic squats. Keep your feet shoulder width apart, keep your back straight, shoulders down, keep your weight on your heels and don't bring your knees together. Inhale down, exhale up. Do 4 sets of 12-15 reps, adding more weight with each set.

Hip Thrust

Now we move on to the next exercise and that is the Hip thrust. This is one of the best exercises for the butt, so it is good not to skip it in your training. Lean your back against the bench, contract your shoulder blades, pull in your abdominals, keep your back straight, the distance between your feet should be slightly more than the width of your pelvis and lift the weight over your heels. The inhalation is down, the exhalation is up, the upper torso should be parallel to the ground and the head should not be tilted, we also concentrate on the contraction in the upper phase. Strength training 4 sets of 8 reps + finish with your own weight for 10-12 reps.

Bulgarian squat

Let's move on to the Bulgarian squat. This exercise focuses on strengthening the thigh muscles, gluteal muscles and pelvic floor muscles. This exercise is a bit more challenging, but worth it. Standing in front of a bench, place one foot back on the bench and lean on your hip. The other leg should be in a down position at a right angle, the toe should not go over the knee. To target the back more, we perform a downward + slightly backward movement to the bench, and we are slightly bent over throughout the exercise. Again, keep your back and tummy tight. Down is inhale, up is exhale. Perform the exercise on each leg in 3 sets of 10 reps with a heavier weight.

Romanian dead move

Next up is the Romanian deadlift. It strengthens the back of our thighs, glutes and lower back. We keep our feet shoulder width apart, lean slightly forward, brace our tummies, bend our knees slightly, keep our backs straight and the movement comes from our hip joints. The knees are bent a little more than in the classic RDL to engage the gluteal muscles. Perform the exercise and when you reach the point where you feel maximum tension, slowly begin to return to the starting position. We will never go past maximum tension as our back will take over and we don't want that. We do 3 sets of 10 reps and add a step up exercise in the super set, which we do for 3 sets of 12-15 reps. The technique of the exercise is below.

Step up

The last exercise we have here are step ups or lunges, which we add as a super series to the Romanian deadlift. This exercise has been very popular lately and very popular. The exercise is very simple. Find an elevated stable surface, it can be a bench, a box, etc. Stand on it, grab a pulley, put one foot back and slowly and controlled go down. The leg that is backwards is not touching the ground so we don't help ourselves. Only the standing leg works, with which we push mainly into the heel. We perform the exercise slightly in a forward bend, keeping a firm centre, going down with the inhale and up with the exhale. We'll do 3 sets of 12-15 reps with each leg.

If you liked the workout, I would be very happy to share it and if you are interested in another workout for women for other parts, let us know in the comments!