Booty Development 101

Simply put, progressive overload means gradually increasing the demand you place on your muscles over time.
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This is ofcourse important if you're looking to build strength or gain muscle. 💪
The body must be forced to adapt to a greater tension than what it had previously experienced in order for it to change or improve in any way.
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Remember: you don't have to go for some huge PR everytime, small 1lb/1 rep increments will work just as well!

It all comes down to your mindset. I highly recommend you check out Heba Ali - .nation

Continue to make progress - even if you don't have weights or resistance bands at home.

+Additional Tips:
🌟Squeeeeeze those cheeks at the top of the movement 😉
🌟Explode up 💣
🌟Remember to push through the heels 👣
🌟For each exercise, go to or near to muscle failure 😤

What's one thing that all of these movements have in common? 🤔💭💡☝
👉 They are all single leg exercises. 😉
Here's why these are the perfect movements to include in your current indoor routine..
By removing that 1 leg you'll be placing a much higher demand on the muscles of the opposite leg/glute to get the job done - which (for some) would be the equivalent to increasing the weight/resistance. This will provide a far greater challenge for your glutes than the standard bodyweight squat, thrust etc. where the weight is evenly distributed.
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Try these out only when those are no longer doing the trick 😊
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The number of sets you should do for any given exercise will depend on your goals.
And on top of that...
➡Varies from person to person
➡Depends on the type of exercises you are doing
➡Can be higher for more trained individuals
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Keep in mind that these are general guidelines, as research provides us with averages 📚✍
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Some people respond better to higher training volumes, whereas others respond better to lower training volumes.
Adjust based on how your body responds 🙂

You can and should utilize each of the various rep ranges to your advantage. For best results, focus on one range for a set period of time before switching it up.
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Strength training 👉 lifting heavy loads for a low number of reps
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Hypertrophy (size) training 👉 moderate loads for moderate reps
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Muscular Endurance training 👉 lighter loads for higher reps
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There is some overlap here...going heavy for 5 reps will more so build strength, but it will also impact muscle size, as well as endurance to a much lesser extent. And while lighter loads of 15-20 reps will mainly build muscular endurance, it will also increase muscle size, and even strength to a much lesser degree.
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⚠Note: Studies have shown that muscle can grow in any rep range and that what's most important is the INTENSITY - pushing the muscle to the point of failure.
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👂Stay tuned for the sequel 🙉 ➡ Understanding SETS
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Know anyone who might benefit from this? Slap a mention in the comments 😊👇

What healthy habits do you practice on the daily?🍋✍🛀🏃🍃

Here's to a great glute workout! 🍻
💆ACTIVATION EXERCISES - these will get the muscles firing and help create that mind muscle connection - so that the glutes participate in the bigger lifts.
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🏋COMPOUND EXERCISES - these bigger more demanding multi-joint movements will work all the muscles of the lower body to build both size and strength.
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🔥BURNOUT EXERCISES - when your glutes are already exhausted, they'll be pushed to the point of failure (this will also pump mass amounts of blood to those muscles👍)
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There are two major keys to maximizing glute growth: 1) 🗝 Progressive overload &
2) 🗝 Mind muscle connection
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It's important to be getting stronger by gradually demanding more from the muscle, but it's equally as important to be connecting with the muscle as we move through each movement.
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What this image shows, is that certain exercises are ideal for building strength, while others allow for a better connection and feel.
Some of these movements however, can be used for both.
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Interested in learning more? Check out my B***y Development Masterclass 🎓🤓 (link in bio)

If you have a hard time getting your glutes involved in various lifts or have been experiencing pain or discomfort when performing squat type exercises - this just might be the answer for you!
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By giving your glutes full attention for a period of 4-6 weeks (taking out all exercises that involve a great deal of leg) you should be able to increase both the strength and size of your glutes.
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Then when it comes time to re-introduce the more demanding exercises back into your routine - more glute will be utilized, and the chance of future injuries reduced.
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I know many of my clients have seen great improvements from this approach.
Give it a try and let me know how it goes. ☺
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For customized plans --> drop me an email 💌
Or for a more in depth look into glute specific training --> enroll in my B***y Development Masterclass ✍ (see link in bio)

There are many deadlift variations. Some target the quads to a greater degree, others the hamstrings. Certain types will activate a large percentage of the gluteal muscles.
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🔹The hex bar typically provides an even distribution of weight to both the quads and glutes. 🔹The conventional requires more back as well as glute involvement, 🔹while with sumo - there's an increase in quad engagement.🔹The romanian variations target both hamstring and glute.
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Keep in mind that not each of these will work the same for everyone. We are tall vs short, hip vs quad dominant...some suffer from back or knee pain & so on.
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For me (5'3 + quad dominant) - I find that conventional & sumo produce the best results, as I feel these way more in my glutes than the others.
👉 Give them each a try and see what works better for YOUR body.
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