Sculpt Your Lower Body in All the Right Places With This Trainer's 30-Minute Workout
If your goal is to get stronger and build muscle in your legs and butt, you've come to the right place. Doing squats every time you hit the gym is OK, but if you really want to see results, you've got to do moves that really target your glutes like barbell hip thrusts. To help you reach your lower-body strengthening goals, POPSUGAR got an exclusive gym workout from Stephanie Sanzo, a SWEAT app trainer and creator of the BUILD program.
"This gym workout can help you utilise glute activation exercises and heavy supersets to increase the strength of your largest lower-body muscles," Stephanie told POPSUGAR. If you're ready to get stronger and start building muscle in all the right places, lace up your sneakers and get ready to work.
The 30-Minute Butt Workout
Equipment needed: Grab a resistance band and make sure you have access to a hex bar, a barbell, and bumper plates for this gym workout. To sculpt your muscles, you're going to need to lift heavier weights. If you aren't sure exactly how heavy you should be lifting, check out this simple guide. Once you've got your equipment be sure to do a dynamic warm up and activate your glutes.
This workout should be completed in supersets, meaning you'll do two moves back-to-back taking little to no rest in between each exercise. After you finish one round of the specified superset, take one minute of rest. Complete three rounds of superset one before advancing to superset two. You will also complete three rounds of superset two. Don't forget to cool down and stretch after your workout!
- Superset 1, exercise 1: single-leg glute bridge: eight reps on each leg
- Superset 1, exercise 2: deadlift with hex bar: eight reps
- Superset 2, exercise 1: banded seated abduction: 15 reps
- Superset 2, exercise 2: Romanian deadlift: 10 reps