Glute activation is the name of the game in this home booty workout. BodyRock Trainer Matthew has been helping people shape perkier backsides for years and he's bringing his specialized approach to glute training to this 24-minuteHIIT workout.
This routine doesn't only train the superficialmain glute muscles (the gluteus maximus, medius, and minimus, as well as the tensor fascia lata) but it also works the deeper, smaller muscles of your glutes, like the piriformis, obturator internus, the gemelli, and the quadratus femoris. Strengthening these smaller muscles is critical to building functionally powerful and aesthetically pleasing rear appeal.
Matthew's BOOTY HIIT home booty workout is divided into three sections: your warm-up, the main circuit and then a short and sweaty finisher to make sure you lay it all on the line.
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40 seconds, 10 seconds. 1 Round.
Banded Lateral Walk
In-Out Banded Walks
Static Lunge + Toe Tap (R)
Static Lunge + Toe Tap (L)
In-Out Squat Jumps
Forward Back Toe Taps
4-Point Lunge (R)
4-Point Lunge (L)
10 reps, 3 rounds.
Hip Thrust (10 reps, 10 second hold)
Single-Leg Hip Thrust (R)
Single-Leg Hip Thrust (L)
Goblet Squat ((10 reps, 10 second hold)
Deficit Reverse Lunge (R)
Deficit Reverse Lunge (L)
In-Out Squat Jumps (10 reps, 10 second hold) x 3 rounds
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