Description
Big booties have been trending for several years now. But in addition to training for bigger glutes, you should also train for stronger glutes. That is because this group of muscles, along with the core and other muscles in the hip flexor complex, plays a major role in posture and body movement.
This plan focuses on the collective group of muscles known as the glutes: the gluteus maximus, gluteus minimus and gluteus medius. It is designed with hypertrophy (size) and strength as goals.
The structure includes 3-4 sets per movement, 6-15 repetitions per set, and rest between sets of about 60 seconds (more for heavy, advanced lifts). An initial set with lighter weights and higher reps is included as a primer, for mind muscle connection and to get your body acclimated to lifting heavier weights.
Two, alternating workouts are included. Separate exercise routines have been developed for beginners and advanced lifters. Movements can be switched between beginners and advanced for regression or progression. Routine is ideally performed in a gym or fitness center unless your home gym is fully equipped.
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