Fit

Growing your booty with weights: complete workout

I love training with weights! I think it’s fun, challenging and leads to the best results. Growing your booty is almost impossible without weights! Cardio and body-weight exercises will tone your booty but won’t shape it to its full capability. Of course, Fit Girls always search to challenge themselves every day, and work towards their goals, which is why it’s always a good idea to swap out the cardio machines for some good ol’ weights! If your goal is to grow your booty, then you’re in luck as I will be sharing a full booty weight workout with you today. Inspired by some of the best Fit Girls out there, here are 5 weight exercises that target your glutes:

1. Squat


Source: Krissy Cela

The OG booty grower is of course the squat. Even though this exercise also targets your quads, it will bring strength and muscle to your booty after just a few sessions.
How to: Put the bar on your shoulders. Squat down while keeping your chest up. Come back up, and squeeze your butt once your back in a standing position.

2. Hip thrusts


Source: Gains by grains

Hip thrusts target your glutes like a boss! Simply sit with your back against the bench and the bar on your hips, and lift the bar. Don’t forget to squeeze your butt once you’ve lifted the bar completely, after the squeeze, come back down to your starting position.

3. Lunges


Source: Becca Sills fit

You definitely know lunges already and probs do them quite often. However, do you use weights when doing them? This will immediately intensify the exercise and target the glutes more, rather than making it a HIIT exercise. Make sure to keep your back foot on its toes and keep your back straight. As you do your lunges, check whether you are keeping your front knee in line with your foot, we don’t want the front knee to go forward!

4. Curtsy lunge


Source: Beth fitness uk

An alternative lunge and one that is more fun is the curtsy lunge. Use the method and instructions of the lunge, only now you cross your leg over to the other side. This will target the side of your booty/hips.

5. Box squats


Source: Jane Campbell

An alternative to the traditional squat is a box squat, or a “chair” squat. You still follow the same instructions as when you were doing a squat only now you drop down to the box and then lightly sit on it, and then straight away rise again to the starting position.

Do you also train with weights or would you like to? Let me know in the comments so that I know what workouts to share next!

Photo credits (header): Krissy Cela, via Instagram

These pictures are of great help when you’re trying out new exercises in the gym! Read “The Instagram Fit Girls you Should be Following” if you like visualising workouts >

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Comments

  1. Babillages

    Thanks for this. Definitely plan on trying it!

    • Sophie Sasse

      Great!! You got this!

  2. Rachel Reiley

    Hi girls! I am a personal trainer and coach, I have just published my YouTube channel to share valuable information for women’s fitness, growing glutes, weight lifting for a feminine shape and anything you ask!๐Ÿ‘๐Ÿงก
    Here is my first video: bit.ly/2KcPCVu
    I talk about how to structure your weight sessions correctly to get the results you deserve ๐Ÿ’ช๐Ÿฝ
    -How long your sessions should go for?
    -What weight to choose?
    -How many reps should I do?
    -How often to lift?
    -Which exercises to do first?
    Instagram: @rachel.reiley