Summer is a short 2 months ago. If you’re like most people and you’re somewhat sensible, you probably want a tight, bubbly, perky butt that you can flaunt, rock, and be proud of alllllll summer long (dudes included, preferably not in a bikini though).
Work you ass off and get in a position to run that beach (no pun intended). You’ve still got plenty of time.
To spice things up and toss a little rocket fuel on the butt crusade, we’ve concocted The Beach Bum Butt Workout. April’s WOTM leans on the effectiveness of squats and lunges—the two best butt-builders in the game—to quickly attack the legs and hammer the backside; and then finishes with a combo of butt-focused uber-exercises that fire away until your glutes are sizzling with a deep, slow burn.
It’s a 7 exercise fire-monster that specifically targets the glutes from a variety of angles and positions, tears up the legs one-by-one, and shocks the entire region into strong gluteal growth.
This isn’t your ordinary, monotonous leg workout, though. Weights, plyometrics, static holds, supersets and HIIT are all prominently featured, making it an explosive, next-level approach to butt-building.
BOOTY GAINS ON DECK.
Jump in and get moving. It’s straight FIRE that’ll destroy your derriere, leave you sore for days, and produce noticeable changes that’ll lift, firm, and plump come June.
[WOTM 04/2016] The Beach Bum Butt Workout
Run the Beach Bum Butt Workout 2-3x per week as a replacement for your lower body workout.
It’s designed to over-emphasize the butt, but don’t get it twisted — it’s still extremely effective as a comprehensive leg workout that not only sparks new muscle growth, but also tears up fat and hits the core hard.
Keep rest between 45-90 seconds per set.
HEADS UP: We’re changing the WOTM article format a little bit. If you’re on your phone, simply swipe left/right to move from exercise to exercise. We did this to make it easier to track and follow along AS you’re doing the workout itself.
And if you’re on a laptop, just use your ← → arrow keys.
For a full printable recap of the entire butt workout, click here.
*Click each exercise name for a pop-out video demo.
Image: Men’s Fitness
Protocol: 3 supersets — 12 reps (barbell squats); 12 reps (wide stance squats)
Target Muscle(s): Legs (All), Butt, Core
- Do 12 reps of the barbell squat immediately followed by 12 wide stance barbell squats.
- For the wide stance barbell squats — reduce the weight by roughly 25%, step out into a wide stance (1 step sideways with both feet), and turn your feet out diagonally. The movement is the same as a regular squat, but it’ll target your butt and hamstrings to a higher degree.
- For both exercises, drop your thighs so that they’re AT LEAST parallel to the ground. GET THAT BOOTY LOW.