In this episode Adam shares 3 exercises to help women build a sexy bikini butt. We cover why focus sessions are important and how to develop areas that are lagging. For the first exercise, we refer to the glute connection to aid in what we call “sleepy butt syndrome.” Since most people are quad dominant we begin with Frog Pumps, aka Butterly Bridges. Make sure you are hinging properly at the hips with slow and controlled reps, remembering to pause at the top.

4 Sets
10-15 Reps
30-60 Seconds Rest

Next up we have the Sumo Deadlift. Get into a wide sumo stance and be sure to externally rotate your feet. Repeat sets, reps, and rest.

Last up is the Bulgarian Squat. This exercise is crucial because you’re able to isolate one leg at a time. We love this squat because it is hard to cheat. Place all emphasis on your front leg and start off with a light weight, remembering to go through the full range of motion.

If you enjoyed this, you’ll love our video “Why Your Butt Won’t Grow” and the 3 Exercises to Wake Up Your Sleepy Butt!

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10 COMMENTS

  1. should have let her show off the glutes, she looked like she was up for it.

    i'm going to try these out for sure, girls love glutes on guys too so it really goes without saying, every guy should be training glutes.

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