We know you’re already over your friends saying ‘New Year, New Me’ but let’s face it, we all want those dream glutes!
We can’t promise you’ll look like Beyoncé overnight but follow these steps for the next 6 weeks and you will be well on your way to an envious behind!
What you’ll need:
- A phone or timer to track your rest times
- A couch/chair
- Your best pair of Undies! You’ve gotta look good)
The workout (Every other day):
Perform each exercise for 60 seconds without resting between exercises
The pop squat combines the explosive movement of a jumping jack and a bodyweight squat. Keep your hands at your side, feet shoulder-width apart, and drop your butt as you spread your feet into a wider stance.
Try to touch the floor with your hands at the bottom of the movement, then drive into your heels to jump back up, bringing your feet together. If you have trouble touching the floor, you can place an object in front of you and touch that instead until your hip flexibility improves.
BULGARIAN SPLIT SQUAT
Get a fairly firm couch or chair that you can balance your rear foot on. The idea here is to stay in a sort of locked-in lunge position, in which the only movement comes from pushing off your heels to move up and down.
This can be a tricky exercise, as it will demand extra stability from your core muscles. Do 30 seconds of work for one leg and immediately switch to the other.
PLYOMETRIC BULGARIAN SPLIT SQUAT
This is a variation of the previous exercise, but the difference is that I want you to focus on pushing off your front foot and jumping slightly into the air.
Adding this explosive movement will recruit more fast-twitch muscle fibers, allowing for greater muscle growth. Do this for 30 seconds per leg.
We love this move because it really increases the time under tension on each rep, which is a major contributor to muscle growth.
To perform one-and-a-half squats, first lower yourself into a normal bodyweight squat, but instead of going back to your full starting position, raise yourself only halfway and then quickly drop back down. Then go fully back up to complete one rep.
Lie down on the ground, hands by your sides, and use your heels to drive your hips up toward the ceiling. Give your glutes a hard squeeze at the top of this movement.
You should really be feeling this move in your glutes; if you feel it in your lower back, you may need to practice engaging your glute muscles more. Perform glute bridges for a full minute before moving on to the final exercise.
By now, your glutes should be screaming for a break. That's a good sign—keep it up! The jump squat will really get your heart rate up. Squat down and then explode upward, lifting your feet off the ground and landing as softly as possible using the balls of your feet.
REST FOR 60 SECONDS & REPEAT 3 TIMES!
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