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Booty Builder

By Brianna Williams

Experience
Beginner (1-2 years)
Time
58 minutes/day
Good for
Build Muscle, Tone Body
Equipment
Barbell, Cable, Dumbbell, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

The intent of this workout is to build the glutes. The glutes consist of 3 parts: the gluteus maximus, the gluteus medius and the gluteus minimus. Activating all three parts first is key to building your glutes. The first 3 exercises will be for activating the glutes and the remaining 4 are the actual workout.  This workout provides alternative exercises to hip thrusts, barbell hip thrusts, and weighted hip thrusts for women who want to build their glutes without straining their hips.

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One-Legged Cable Kickback demonstrationPlay One-Legged Cable Kickback demonstration
2 sets, 20 reps, (rest 60s)
Activation-20 Reps Each Leg
Show Alternative Exercises
Standing Cable Hip Abduction demonstrationPlay Standing Cable Hip Abduction demonstration
2 sets, 15 reps, (rest 60s)
Activation-15 Reps Each Leg
Show Alternative Exercises
Single Leg Hip Thrust with Dumbbell demonstrationPlay Single Leg Hip Thrust with Dumbbell demonstration
2 sets, 20 reps, (rest 60s)
Activation-20 Reps Each Leg
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Rear Lunge demonstrationPlay Barbell Rear Lunge demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/23/2018, UTC


Last Updated: 8/17/2020, UTC

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