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How to Build a Better Butt


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  • Work in different planes of motion to activate all glute muscles (gluteus maximus, gluteus minimus, and gluteus medius).  Movements include hip abduction and hip extension.
  • Focus on bigger compound movements for more sets (4-5). These include: deadlifts, squats, hip thrust, lunges, and step-ups.
  • Perform mostly heavy sets with the compound movements.  Use lower weight with higher reps for isolation movements like leg abduction, fire hydrants, band or cable pull-through, frog pumps to achieve “burn-outs”.
  • Perform exercises fast (but controlled) most of the time.  But also add in some slowed down eccentric lifting.
  • Add “booty bands” to add resistance to glutes.
  • Train glutes/legs 2-3 times per week.

Check out the following leg and glutes exercise videos




Personal Trainer in Toronto

Eric Astrauskas, Spec. Hons. B.A.(Kinesiology), P.T.S.

Phone: 416-912-9716


Hours: M-F 6am-8pm, Sat+Sun 8am-12pm

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