With the new year and spring rapidly approaching, naturally, we start to think about ways to improve mentally, physically, and financially. However, eating clean or committing to a fitness routine in the middle of winter and the peak holiday season can be challenging. Don't worry. You’re not alone, but there's still time to get started on your booty growth. Keep reading for five simple hacks to build a booty at home.
#1 Warm/Wake up Your Glutes
Sitting all day weakens your glutes and makes your hip flexors tight. If it's been a while since you've been active, then think of your glutes as dormant. Dormant glutes will not get any engagement or growth during exercise. Instead, your body will fire up any muscle to quickly complete the exercise. Mindfully stretch, warm, and wake up your glutes before your next leg day.
#2 Become Mobile
On top of warming up your glutes, you should add glute and hip mobility drills into your routine. Being mobile will allow you to squat or hinge deeper, ensuring booty gains. Glute activation is at its peak the deeper you can go into a squat, but you can only squat deep with mobile ankles and hips.
#3 Perform Glute Isolation Exercises
Compound exercises (squats, deadlifts, lunges) are essential, BUT you have to specifically and intentionally fire up all muscles in the glutes. You have to exercise your glutes more than your quads and hamstrings. Add in kickback and bridge variations.
#4 Use a Variety of Rep Ranges
Incorporate different rep ranges during each workout; other exercises should be performed in specific rep ranges. For example, compound movements are best between 5-8 reps, and Isolation exercises are best between 15-20 reps.
#5 Progressive Overload
Your workouts should increase in intensity each week or every other week. Listen to your body constantly, but keep a record of your rep and weight history. Understand muscle growth does take time. Play the long game!