Fitness for Women : The Only Booty Building Guide You Will Ever Need!

At Fat Burners Only, we like big butts and we cannot lie.

We see it time and time again, as times change so does the standards of the ideal physique. However no matter how many times the standard has changed back and forth between skinny and curvy, one desire has stood the test of time - The desire for a head turning booty.

So due to popular demand, the crew at FBO have banded together to bring you what is intended to be the greatest bootybuilding tutorial of all time. After all, it was only right of us to provide you with awesome training programs to compliment our industry leading products and service!

So girls and guys, grab your glutes and let's get to work!

1. Barbell Squats

This is the Godfather (or Mother) of all booty building exercises. But we have some tips on how to pimp your squat to emphasize your booty gains to their full potential.

Squat Wide - To really maximize gluteal engagement, adopt a stance of approximately 125 to 150% of shoulder-width.

Squat Deep - To transform your squat into a bootybuilding powerhouse, it is imperative that you go deep - almost as deep as your desire for a fine fine booty.  We suggest aiming to have your thigh depth at parallel or below.

Vary Your Rep Ranges - To maximize utilization of all muscle fibres, we recommend squatting often and varying your rep ranges multiple times throughout the week/fortnight. Here's an example:

Monday - 5x5

Wednesday - 4 x 6-8

Friday - 3 x 15-20

2. Deadlift + Variations

There is a lot of misinformation and clashing opinions in the health and fitness industry, but one point can and is always agreed upon.

Heavy lifting builds muscle, the type of muscle that develops into a head-turning behind.

While the deadlift is among some of the hardest exercises to perform correctly, It also rewards with an infinite pay off of overall strength, power and enormous glute/hamstring development.

Glute Activation is Everything - Push as hard as you can through your heels and really squeeze your glutes through the entire lift. This is pinnacle to minimizing injury.

Vary Your Deadlifts - Deadlifts come in many forms, one of the most effective variations for gluteal development is the Romanian Deadlift. The Romanian Deadlift is a great way to learn to activate the glutes, hamstrings and reduce stress on the lumbar spine. This makes it a great starting exercise for beginner's before commencing a tradition deadlift.

3. Lunges

No matter how many bootybuilding articles you read, lunges is almost always incorporated in them.

Lunges can be performed bodyweight, with dumbbells or barbells. A great way to emphasize the glutes during a standard forward lunge is to keep your toes of the ground on your front foot while driving through the heel.

4. Split Squats

The Bulgarian Split Squat is one of the most effective exercises to target quadriceps and glutes. It also offers a break from free-weight movements. Once again by raising your toes on your front foot during the movement, you can maximize your gluteal engagement. Now squat, squat, squat!

5. Hip Thrust

This one is a doozey! This exercise can be performed with a plate-loaded barbell, dumbbell or bodyweight. The beauty of this exercise is that it forces the development of a stronger neurological (mind to muscle) connection to the glutes while also dramatically increasing core strength. By developing a stronger mental connection to the gluteal muscles, your bootybuilding becomes a much more enjoyable, productive process.

6. Glute Raises - Back and Side

Last but certainly not least. Glute raises in all of their variations are another set of powerhouse bootybuilding exercises that cannot be overlooked.

Now that you have all of the tools necessary to build a bomb booty, time to put the past behind you and get to work! Here's an example training week:

DAY ONE

DAY TWO

DAY THREE

Much love,

FBO

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