I’ve always had a love hate relationship with my lower half. I also loved my quads (the front of your leg) but never really liked my hamstrings (the back part of the legs). I had cellulite and hated to wear shorts. I had always worked out but It was time to step it up a notch. I was getting ready to step on stage in a small than I would normally wear bathing suit…. if you have ever been on Instagram you have seen what the IFBB pro’s booty look like…. I was no where close.
I enlisted the help of my old track buddy, nicknamed Rawcket because of his speed and power. I had always looked up the him in high school, like a big brother. Rawcket was a great balance of encouraging and “don’t be a baby”. I would push myself in every exercise with him because I never wanted to let him down… he would have never let me hear the end of it if I did! 🙂 To say I worked my butt off is wrong… I worked that sucker on! Over 7 months I worked legs one day alone and one day with Rawcket. He helped me accomplish a goal I never had, PR (personal record) squatting 225lbs. I thought it was going to crush me. He just looked at me smiled, laughed, and said “You got this”. I did… After that, stepping on stage in a bikini in heels seemed like no big deal.
A little education for better booty:
You have 3 muscles that make up your “Glutes”
1. Gluteus Maximus- The biggest muscle… IN YOUR BODY!
2. Gluteus Medius- Sits near the outside of your pelvis.
3. Gluteus Minimus- Lies directly under your Medius
What do they do?
The main job is Hip extension and Hip Abduction. Also, They look great in yoga pants.
3 of my favorite Glute Exercises:
3 way squat (feet together, normal, sumo) – I do these 3 different foot positions to change my base, with makes the muscle react different. Which leads to more power in all ranges of motions, in this case foot position. The important thing to remember when you are doing any glute movement is to squeeze them at the end of your movement. In this exercise, I like to use the smith machine to help with stability. You do not need to use the Smith. You can do this with a box behind you, or in a squat rack. I would recommend to keep the weight lower and more reps. If you would like to squat heavy your foot placement would be different, and you probably would need to get off the smith. (different topic)
Cable Pull through- Works the posterior chain,(The posterior chain is a group of muscles consisting predominently of tendons and ligaments on the posterior of the body. Examples of these muscles include the biceps femoris, gluteus maximus, erector spinae muscle group, trapezius, posterior deltoids, and so on.) This exercise helps people get the hinge movement needed to do a deadlift better. Which will help you active your glutes more, and if they are working they are growing! Make sure you sit back with your hips, it’s not a squat. Make sure not to round your back. keep your chest up. Squeeze your glutes at the top.
Single Leg Deadlift (Mid Height)- If you need help with balance this is a great challenge! Just like everything you do make sure you have good posture. Move from the hips and squeeze at the top of the movement. To help you understand where you will feel it… think of if at your Booty smile lines.
No matter where you are in your booty progression remember it takes time! Stay with it! 70% of your body shape is genetic… so work that 30% to the best of your ability!