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Supreme Nutrition
  • April 09, 2018

Tone and build your Butt

Many women have the quest of building a butt that has more shape and fulness. A well known fact is that if you squat this will develop your Butt, but there are also a number of other exercises and movement patterns that will activate and target your bum to speed up your development. We will also explain ways in which these exercises can be applied through different training techniques in order to get the most from your workouts.

Step 1. Activation 

Glute activation consists of a series of warm up exercises that target the muscles in your bum that creates the foundation in which allows you to perform exercises through the correct movements targeting the right muscles in those movements (your butt). 

Activation Exercises you could use before you start your workouts.

1. Two Second Pause (at the top of the movement) single Leg Glute Bridge x 15 repetitions, two sets - 30 seconds rest between sets. 

2. Rear leg kickbacks, two second pause on contraction x 15 repetitions, Two sets - 30 seconds rest between sets. 

Step 2. Exercises 

1. Weighted Hip Extensions 

2. Dumbbell Lunge

3. Weighted Sledge Push 

4. Cable Glute Extensions  

5. Weighted Rear Leg Kickbacks 

Step 3. Ways to apply these exercises 

Super Sets - A superset is a training method that calls for performing a full set of an exercise to completion, then performing a set of a different exercise to completion without a break between them.

Tabata - Tabata is a form of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.

Circuit - Circuit training is a combination of six or more exercises performed with short rest periods between them for either a set number of repetitions or a prescribed amount of time.


Increasing the amount of resistance against your body is key to making progression within your workouts. Small increments weekly will result in your body adapting to this added resistance and change in order to deal with the demand. 


The Supreme Nutrition Team





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