Glute Workout: 5 Programs To Build Your Perfect Booty

HOW TO BUILD AN ATHLETIC BUTT

BEACH VOLLEYBALL CONDITIONING

GENERAL CONDITIONING PLAN FOR HURDLERS

JAVELIN TRAINING ROUTINE

JUMP FOR A BETTER RUMP

BODY WEIGHT WORKOUT FOR GLUTES DEVELOPMENT

EXERCISE	SETS	REPETITIONS
Air Squat	1-2	5-20
Bird Dog	3	5-10 seconds each side
Fire Hydrant	1-2	5-10 each side
Reverse Flutter Kick	1-2	5-10 each side
Back Extension	1-2	5-20
Donkey Kick	1-2	5-10 each side
Side Leg Raise	1-2	5-10 each side
Bridge	1	20-60 seconds
Reverse Lunge	3	5-10 each side

TRAINING FOR ATHLETIC GLUTES DEVELOPMENT

GLUTES-SPECIFIC BODY WEIGHT WORKOUT

The same exercises used for the glutes-specific warm-up may also be used as a glute-specific bodyweight workout. Use several of these exercises as a stand-alone workout or to augment other calisthenics or a weight training routine. This workout should not be used on days in which athletic drills are being conducted. Also, do not overdo it and cause undue fatigue. Remember, the glutes respond best to speed and power movements and excess repetitions will be detrimental in achieving the end-state of a toned derriere.

Full article "HOW TO BUILD AN ATHLETIC BUTT PART 1" including exercises, sets & reps

GLUTE-SPECIFIC WARM-UP

Unlike the general warm-up, the specific warm-up targets the primary muscles to be used during the workout's vigorous activities.

Air Squat: Start standing upright with feet shoulder width apart. Squat dropping the butt straight down keeping the chest as vertical as possible and feet flat on the ground. Think about pushing the whole foot into the ground as you return to the starting position. Additionally, by keeping your head straight, focusing on a distant object, will help to keep your back straight throughout the exercise.

Back Extension: Starting by lying on the stomach with hands behind the head. Simultaneously raise the upper torso and legs off the ground. Hold them off the ground for a moment then return to the starting position.

Bird Dog: Start on your hands and knees, "all fours". Extend your right arm straight out and left leg straight back. Hold for the designated amount of time and return to "all fours". Repeat with the left arm and right leg.

Donkey Kicks: Start on "all fours". Kick the left leg back and up straightening the knee. Bring the leg back, bending the knee and hip bringing the knee into the chest. Repeat with the right leg.

Fire Hydrant aka Dirty Dog: Start on "all fours". Raise your left leg to the side, keeping the knee bent. Hold at the apex for a moment then return the leg to the starting position. Repeat on the opposite side.

Reverse Flutter Kick: Start by lying on your stomach. Keeping the leg straight, lift your left leg off the ground while the right leg remains on the ground. Lower your leg to the ground and repeat on the opposite side.

Reverse Lunge: Start standing upright with feet hip width apart. Step back with one leg dropping the hips until they reach a 90 degree bend of the front knee with the front foot flat, knee behind the toe, and chest up. Stand up using the forward leg and return to the starting position. Repeat using the opposite leg.

Side Leg Raise: Start by lying on your left side;left knee bent, right leg extended with your toes on the right foot pointing forward. Keeping your right leg straight, raise it approximately 2 feet from the ground keeping your toes facing forward. Return your right leg to the ground and repeat for the designated amount of repetitions.Switch over and repeat on the opposite side.

GLUTE-SPECIFIC EXERCISES & STRETCHES

KEYS TO DEVELOPING ATHLETIC GLUTES

The biggest key to achieving a round, tight end is doing not thinking. I’m not implying that you should go about training in an ad hoc, mindless manner. By all means get educated about training in general and the specifics about glute activation and healthy nutritional habits. Also find what motivates you, use it to your advantage, and go to work. Potential energy is defined as the energy possessed by a body. Think of it as your abilities or what you can do. Kinetic energy is the energy a body possesses by being in motion. Think of this as actually using your abilities to develop skills and, in the case of this article, your glutes. In order to get that bombshell booty, you energy needs to be of the kinetic type!

Dedication and persistence towards physical fitness and sound nutritional habits is what divides fit individuals from the sedentary population. Persistence isn’t a marathon endeavor; it’s a continual sequence of short term challenges to overcome; getting your daily workout in and packing your lunch inside of going to the most convenient fast food joint. Don’t get discouraged or lazy - - your athletic derriere depends or your dedication and persistence. Stay focused; eat healthy, follow the athletic routines and the results will come.

HOW TO BUILD AN ATHLETIC BUTT PART 1