Brazilian Butt Workout – Build The Perfect Booty

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brazilian butt workout

This Is The Brazilian Butt Workout You’ve Been Looking For!

In addition to having an amazing six pack, firm and toned buttocks are becoming one of the most coveted attributes by women looking to achieve a perfect physique.

By adding these Brazilian butt workout exercises to your regular butt routine, you will see improvements in just a matter of weeks as they work all muscles that form part of the glutes.

Make sure to warm up with a few bodyweight sets first to prepare yourself for the burn that is about to follow.

What are the gluteal muscles?

The glutes are made up of 3 different muscles:

The gluteus minimus (outside the pelvis but covered by the gluteus medius)
The gluteus medius (outside of the pelvis)
The gluteus maximus (the posterior part of the buttocks that give you a plump-looking butt)

The glutes form the largest and most powerful muscle group in the body and it’s extremely important to strengthen it because of the role it plays in stabilization of your pelvis and leg movements.

The Top 6 Brazilian Butt Workout Exercises

1 – Barbell Squats

The squat is one of the most popular and effective exercises to train the lower body with the added benefit of stabilizing and strengthening the trunk throughout the movement.

The squat rack remains the safest place to perform this exercise. Don’t be too concerned about the amount of weight used. Rather focus on your safety and work according to your abilities.

Targets: Glutes, Quadriceps, Calves, Lower Back

Starting Position

Start by placing the bar on the rack at a level just below the shoulders.

Stand under the bar and place the back of your shoulders against it. Keep a tight grip on the bar and take it out of the squat rack by pushing with the legs and straightening the upper body.

Step back out of the squat rack and give yourself a second or two to make sure the bar is in place before starting your first repetition.

Position your feet so they’re shoulder width apart and point your toes slightly outward. Keep your back straight throughout the movement to avoid hurting yourself and make sure you look straight ahead and keep your head up.

Step By Step

Start the movement by taking a deep breath before gently lowering the bar by bending your knees and hips, while keeping a straight posture.

Contract the glutes during movement before stopping at a 90 degree angle and make sure your knees do not extend beyond your toes.

Pause at the bottom of the squat for one second before exhaling, then start lifting the weight gently pushing on the heels.

Repeat this movement until you reach the target number of repetitions.

2 – Barbell Lunges

This is a powerful exercise for the legs and buttocks and perfect for isolating the glute muscles. This exercise is best performed in a squat rack with the bar placed at the same height as a regular squat.

Targets: Quadriceps, Glutes, Calves

Starting Position

Start by positioning yourself under the bar and resting it on the back of your shoulders keeping your shoulder blades together.

Firmly grasp the bar and push up with the legs to pull the bar off the rack. Keep your torso straight.

Take a step forward with your right leg while keeping your back straight and your head up. Your knee should not exceed your toes. Push on the heels and return to your starting position. Repeat the same sequence with the other leg.

Repeat until you reach the required number of repetitions.

Step By Step

Step back out of the squat rack and step forward with your right leg making sure to keep your torso upright for safety.

Begin with inhaling as you put weight on your right leg. The knees should still not exceed the toes.

Start exhaling when you push with your heels to begin reversing the movement and ending in the starting position.

Repeat the same movement with the left leg (Both legs count as a repetition).

Repeat until you reach the required number of repetitions.

Performance Tip

For additional activation of the glutes, complete the same movement with a small step in front and contract strongly at the top of each movement. You’ll quickly feel the burn from this technique.

3 – Resistance Band Hip Thrusts

An exercise entirely focused on the glutes to give them the perfect round Brazilian butt shape. This exercise also helps to stretch your back to soften those tight muscles.

Target: Buttocks, Calves, Hamstrings

Starting Position

Just lie on the floor and keep your knees bent. Your feet should be flat on the floor.

Put a bar, weight or resistance on your hips and place some kind of protection around or under if necessary such as a towel or a training mat folded in half.

Step By Step

Push your butt against the floor and start exhaling while you raise your hips. Create a perfectly straight line from the shoulders to the knees. Keep the weight in place throughout the movement.

Hold this position for a few seconds (30 seconds if you want to push yourelf to the limits) ensuring that your glutes are contracted.

Reverse the movement to return to the starting position.

Repeat until you reach the required number of repetitions.

Performance Tip

In addition to adding weight, you can also increase the difficulty by incorporating a bench to increase the range of motion. Doing this exercise using one leg rather than two will also increase your difficulty and promote muscle balance by ensuring both legs work with the same number of repetitions.

4 – Low Pulley Kickbacks

This is a favorite exercise of those wanting firm glutes. Kickbacks on the low pulley can be done either standing or using a bench.

Targets: Buttocks, hamstrings

Starting Position

Attach an ankle clip on your ankle and connect it to the low pulley on a cable station. Maintain your balance using a bench if possible.

Step By Step

Face the machine, step back to stretch the cable (if standing) and hold on to the handles to maintain balance. Keep the abdominals tight and maintain a slight bend in the knees.

Contract your glutes and slowly stretch your leg behind you, lifting it as high as you can while exhaling.

At the top of the movement, contract the glutes and slowly lower your leg to return to the starting position and repeat the movement.

Change legs and make sure you work both legs equally.

Repeat until you reach the required number of repetitions.

5 – Deadlifts

There’s not too much to say about this classic compound movement. It’s a brilliant exercise for the development of glutes among other muscle groups.

Targets: Buttocks, hamstrings, calves, spines, dorsals, forearms, quadriceps, trapezius and even breathing.

Starting Position – (Long but crucial explanation to get the desired results and avoid injury).

Stand facing the bar with your feet shoulder width apart. Contract the abs, push the torso up keeping your back straight and bend your knees until you reach the bar.

Grab the bar with an overhand grip (thumbs facing each other) and make sure your grip is a little wider than shoulder width. Use the rings on the bar as a reference point to make sure your grip is good.

Make sure your grip is tight, your abs and lower back contracted, torso up and back straight. Fix your eyes on one point in front of you, inhale and hold your breath.

Step By Step

Start by raising the bar off the ground by straightening your legs and keeping the bar close to your body. Once the bar reaches the level of your knees, stretch your legs and extend your back.

Stop the movement once you are fully straightened. Do not round your back. Your shoulders and hips should form a straight line.

Exhale and hold the position for two seconds by squeezing the shoulder blades for additional stimulation of the upper back.

In a controlled manner, rest the bar on the ground by contracting your back and bending your hips. Maintain correct posture during the return by keeping your head up, your back straight, the torso forward and the abs contracted.

6 – Dumbbell Step Ups

This exercise can be performed on a bench or any other sturdy and elevated surface.

Target: Buttocks, Quadriceps, hamstrings, calves

Starting Position

Begin the exercise by standing near a bench with a barbell on your back or dumbbells in your hands.

Step By Step

Keep your back straight and put one foot on the bench. Shift your weight onto the opposite leg and contract the buttocks.

Push with your leg to lift your body while keeping the weight on your heel.

Place the other foot next to the first on the bench.

Reverse the movement carefully to return to the starting position with both feet on the ground. Make sure you work each leg with the same number of repetitions.

Sets and Repetitions

Perform 4 Sets of 12 repetitions for almost all gluteal exercises.

Increase the weight over time once you master the movement and 12 repetitions become too easy for you.

Be proud when your body aches and give these exercises a chance and watch how easily you achieve results with a Brazilian butt workout!

PS: Remember to stretch after each workout to prepare your muscles for the next workout.

Below are two killer butt workouts that you can use to get great results. Pick either workout and perform it once or twice a week. Switch to the other routine once you’re getting good results and want to give yourself a new challenge.

Brazilian Butt Workout Plan A

Bodyweight Squats – Perform 4 sets of 20 reps
Barbell Hip Thrusts – Perform 4 sets of 8-10 reps
Barbell Squats – Perform 4 sets of 12 reps
Dumbbell Lunges – Perform 4 sets of 12 reps for each leg
Low Pulley Kickbacks – Perform 4 sets of 12 reps for each leg

Brazilian Butt Workout Plan B

Resistance Band Hip Thrusts – Perform 4 sets of 20 reps
Dumbbell Step Ups – Perform 4 sets of 12 reps for each leg
Barbell Squats with pause at bottom – Perform 4 sets of 10 reps
Stiff Leg Deadlifts – Perform 4 sets of 10 reps
Dumbbell Sumo Squats – Perform 4 sets of 10 reps
Jump Squats – Perform 2 sets of 20 reps

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