MY BEST BOOTY SECRETS

The key to a perfectly sculpt, tone, full booty has nothing to do with squats 😳🤭🤯
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Yep! Squats are a compound movement, meaning this requires multiple muscles. Muscles involved in a squat: glutes (yes), but hamstrings and quads play a big role too.
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That being said, if you’re summer ‘kini goals are to tighten up your backside and get some growth, here are my best tips:
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1. Focus on glute SPECIFIC exercises. A few of my fave are- hip thrusters, reverse hyper extensions, unstable single-leg glute bridges (like on a med ball) and the absolute most underrated, cable hammy pull throughs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
– Notice how I didn’t mention any booty band exercises……bands will tone and shape your muscles, absolutely. But I’m talking about booty GROWTH, like adding some inches to that backside👏🏼👏🏼 Add a band in any or all of the exercises listed and you’ll feel it for days #goodproblems
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2. GO HEAVY. Even if you think what you’re doing IS heavy, go up another 5-10lbs each set and decrease your reps. My favorite style for muscle growth is doing 15, 12, 10, 8 reps but adding more weight as each set decreases in weight. (If you aren’t struggling by the last few reps, you aren’t using enough weight.) Don’t be shy here!
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3. Form. Let me say it louder for those in the back…. FORM👏🏼👏🏼. If you don’t know correct form, search it on YouTube from a reliable source. Even if you think you “know” good form, still look it up and watch a video. You’re probably missing tiny, but super impactful alignments!
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4. Fooooood. Yes babe, you get to eat MORE for booty growth to develop. My suggestion would be to start increasing calories by 1-200 a week for 6-8 weeks. (Do this along with my downloadable Booty Building Guide!)
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There yah have it fam! Enjoy the booty progress, you’ll be ready just in time for summer pool days😎👙

 

XOXO,

Coach Hannah

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