Ultimate Gym Workout For a Bootylicious Butt

So it is coming to that time of the year where skinny jeans, tight leggings and all other butt enhancing clothing become your wardrobe staples. So obviously you want to look the best you can. This ultimate gym workout is exactly what you need to get that bootylicious butt you require.
Okay, so this one is for the ladies. It seem like there is no break for us when it comes to keeping in shape. All summer long we maintain that bikini body, then surely we can have a break during the winter right? Wrong! With leggings, leggings and more leggings being the go-to winter wardrobe staple, having great legs and a great booty is a year round must.

Plus, with women like J-Lo, Beyonce and Nicki Minaj leading the way when it comes to shapely behinds, more and more women are looking to add shape and size to their glutes. However, it turns out there are more benefits to having a bigger butt than just looking good.

Benefits of Having a Bigger Butt

The Beauty is Down to Biology

People always think that bigger butts are found more attractive by men. Now research is suggesting that biologically, this could be true! A recent study in Evolution and Human Behavior, shows men are hardwired to find the bigger butt more appealing! This is thought to be because it enhances the curvature of your spine which means you can carry pregnancy better. Meaning longer mobility, so in the days of cavemen, women could forage for their own food for longer until giving birth.

Lower Risk of Developing Type 2 Diabetes

According to the International Journal of Obesity, having a bigger bottom and a smaller waist puts you at lower risk of type 2 diabetes. With type 2 diabetes becoming such an epidemic throughout the world, any way we can help prevent ourselves from developing the disease is a good thing.

Stronger Legs

Your hamstrings are notoriously prone to injury. However, women with large, strong glutes help protect their hamstrings by engaging their glutes in the under-thigh area.

Combine HIIT and Strength Training for Glorious Glutes

To get the perfect butt you need to do two things. Firstly you need to do HIIT cardio mainly to help you keep your physique lean. Secondly, you must add strength training to your workout. Mainly focussing on the lower body in order to build up your glutes.
Okay so I am going to give you the ultimate gym workout for a bootylicious butt. You can perform this at home without any equipment but I will give you examples now to do it at the gym adding some weight and making it part of your strength training routine.
This routine is solely for working on your glutes. This workout includes using numerous pieces of gym equipment, so make sure you are confident with the equipment before attempting this and use a spotter where necessary.
This workout is a form of strength training, remember to warm up beforehand with some light cardio.

#1 - Curtsey Squats with Dumbbells

I love curtsey squats. They are easy to do, can be done with no equipment and are a great alternative to the traditional squat. For this exercise you want to be doing 3 sets of 8-10 reps.

#2 - Leg Press

You can perform this with either the leg press machine or smith machine. This one is 3 sets of 10-12 reps.

#3 - Donkey Kicks with the Smith Machine

Donkey kicks are amazing for getting glorious glutes. You can do them at home too without any equipment. They are great to throw some high rep ones in your HIIT workout. In this workout try 3 sets of 10 reps.

#4 - Cable Kickbacks

This exercise can also be performed on all fours without any equipment for an at home version. For this gym workout, try 3 sets of 12 reps.

#5 - Hip Bridges with Barbell

HIp bridges are great for your glutes and are again another exercise which can be performed at home without the use of any equipment. For this workout, try 5 sets of 12 reps with a dumbbell or if you're a beginner try 5 sets until fail (until you can’t continue without a break).