Build a Booty Workout

1. Load the desired amount of weight to each side of the hack squat machine. Lean back onto the machine with the shoulder pads resting on your shoulders. Your legs should be about shoulder width apart with your feet angled out at about 5 – 10 degrees.
2. Grab the handle bars near your shoulders. Now, pushing up with your heels, stand almost straight, with your knees slightly bent. Disengage the safety bars with your hands.
3. While inhaling, slowly start to squat down until you’re at about an 80-85 degree angle.
4. Pause for a moment, then using mainly your heels push back up to your starting position.
5. Repeat for your desired amount of reps.
6. When you’re finished with your set, stand back in your starting position, then reengage the safety bars with your hands. You can now slowly bring the weight back onto the safety bars and step off the machine.

Tips: Be sure to keep your back on the back rest at all times and look forward. Be sure to always use mainly your heels when pushing back up.

1. Choose a pair of dumbbells that you can do the desired amount reps with. Stand with your feet should width apart and your knees slightly bent and the dumbbells at your side. Typically, you would use an alternating grip on the dumbbells.
2. With your grip and feet set, take a big breath and slowly lower the dumbbells in front of your legs. Keep your chest up, look forward with your back arched. Begin driving through the heels to move the weight upward.
3. Once the dumbbells pass your knees, aggressively pull them back upwards. Pull your shoulder blades together as you drive your hips forward into the dumbbells.
4. Keeping the dumbbells in front of you repeat for the desired number of reps.

1. Firmly hold onto either end of the resistance band, and place the center of the band around the sole of your right foot. Then place your elbows and knees on the ground so that your back is straight.
2. While holding the band firmly, pull your bellow in, and extend your right leg straight out behind you. Then pull your knee forward but don’t let it touch the ground.

1. Stand with your legs shoulder width apart and your knees slightly bent – this is your starting position.
2. Step your left leg behind your right leg so your thighs cross while bending both knees as if you were curtsying. Double check and make sure your front knee is aligned with your front ankle.
3. Return to your starting position, and repeat the movement with your other leg. This will complete one rep.

1. Find a rack with a straight bar and load the desired amount of weight to each side. The bar should be resting on a rack that’s slightly below your shoulders’ height.
2. Approach the bar and rest the bar on your upper back or rear of your shoulders. While gripping either side of the bar with your hands for support, gently lift the bar off the rack with your body and take a few steps back.
3. For this exercise it’s important you keep your back straight and tight and your knees slightly bent. Now bend your body forward from your hips, going as low as you can without compromising your form. Your back should be slightly arched, but tight. Be sure your legs are firmly planted and you don’t have the urge to fall forward.
4. Pause at the bottom of this rep before slowly bring your torso back up to the starting position.
5. Repeat for the desired amount of reps.

1. Stand with your feet shoulder width apart. You can put your hands behind your head or together out in front of you. This is your starting place.
2. Begin the movement by flexing your hips and your knees, squatting down, pushing your butt and hips back and your knees forward. Through this movement keep your chest forward and your back as straight as possible to prevent injury.
3. Bend until your hamstrings are parallel or slightly less than parallel to the ground, and reverse the movement back to your starting place. As you’re coming up push through your heels and keep your head and chest up.

1. Load a desired amount of weight onto a barbell and position this barbell over your legs. Sit on the ground with your back against a flat bench or a sturdy box or platform. Tip: Use foam or a mat on your legs to comfort the load when pushing the barbell.
2. Move the barbell onto your hips, then lean your shoulders on the bench and while exhaling, push your hips up towards the ceiling accelerating the barbell up. Your feet should be firmly planted throughout this entire motion.
3. Go as high you can and pause, before bring the barbell back down as you inhale. Be sure to keep your back relatively straight throughout this movement to prevent injury.

1. Attach an ankle cuff attachment to the lowest setting of a cable pulley and attach the other end to your ankle.
2. Standing 1-2 steps away from the weight rack, use your hands to grab the frame for support.
3. Keep your abs tight, hips and knees slightly bent kick out the leg that’s attached to the weight back in an arc as high as you can go. You should feel contraction in your glutes.
4. Bring your leg slowly back down to your starting position and repeat for the number of reps in the set.
5. Once you’ve finished your reps switch legs and repeat steps 1-4 to complete 1 set.