Do you dream about having that toned and sexy Brazilian shaped booty?
Well, I’m super happy to inform you that you’re in the right place!
Today’s butt lift workout I have for you is just what you need – the best glutes exercises that will get you a step closer to that shaped and toned booty you dream of.
If you’re anything like me, I bet you’ve been looking at your favorite fitspo and asking yourself – How did she do it? What’s her secret?
Well girls, there’s no such thing as a “secret” to your dream booty – only hard work, persistence and dedication!
And that’s why I asked Shante Franca, Instagram fitspo that has the booty and body to kill for, to share her “secret” moves to building strong and sexy booty.
What’s the best place to look for glutes advice, if not from someone who actually have them, right?
And Shante, she looks just fabulous – toned, lean, sexy and strong.
She’s actually one of my new favorite fitspo girls I follow on Instagram, and her feed is packed with workout videos and motivations perfect for anyone who’s in love with fitness.
Shante is a real inspiration indeed and her exercises are providing great results – she’s the real proof for that.
And she adds the accent on those glutes in most of her videos, so that’s why I decided to contact her and get her expert opinion on the best glutes exercises for building that precious bubble butt.
Since Shante is a real delight, she agreed on sharing her 10 best exercises to get sexy and toned glutes and try to help all of you get that peach shaped booty.
These are actually her personal favorite picks for most effective glute exercises, packed together with a short guide on how to get that heart shaped bum.
Let’s get started right away with the best butt lift workout!
“My fitness journey started because I wanted to take control of my body, physically and mentally. I didn’t want to just go through life existing, I wanted to start living.”
– Shante Franca
The Booty Basics – Getting To Know The Gluteal Muscles
It’s really important to get to know the basic muscles when it comes to working on any muscle group, including the glutes.
This helps you gain more understanding of your booty and will teach you how to target each of the muscles responsible for growth and shape.
That’s why for starter, Shante is introducing you to the booty muscles, making sure you all know what you should actually work on when trying to shape your glutes.
“Our booty is one of our largest muscles in the human body as its job is keeping the trunk of our body upright. However, it is very lazy due to our sedentary lifestyle.
We spend long periods of time sat on our ass, so the majority of the time our gluteal muscles are turned off (not active).
This is due to our jobs, long commutes, long hours studying and the list goes on and on. It is so important that you properly activate your glutes before your heavy leg or booty session, to wake up your gluteal muscles, prevent injury and it can lead to huge progression.”
As she explains, we have 3 different gluteal muscles that give our booties that lifted look and its shape:
- Glute Maximus
- Glute Minimus
- Glute Medius.
Each gluteal muscle has a different function, and we should try and activate all of them during our training sessions.
“First, the Gluteus Maximus is the largest gluteal muscle out of the three muscles and crosses over the other two gluteal muscles. The function of the Gluteus Maximus is to lift your thigh backwards, helps rotate your leg outward and also assists with extending the hips and raising your thigh to the side. The Gluteus Maximus aids with standing up from a sitting position, climbing stairs and standing in an upright position. This muscle is so large you can develop it through a variety of activities and exercises such as stair climbing or resistance training including lunges and squats.”
As Shante explains, the Gluteus Medius and Minimus are the smaller gluteal muscles out of the three and both primarily move your thigh out to the side, which is a movement called abduction. They also perform internal rotation, turning your thigh in towards your body.
“The Gluteus Medius lies underneath the Gluteus Maximus, but above the Gluteus Minimus. The Gluteus Minimus is the deepest of the Gluteal muscles and sits below the Glute Maximus and Medius. The Gluteus Medius and Minimus work together as stabilizers for your hip and thigh and prevent your hips from sagging. These two hip abduction muscles are more difficult to develop, but are just as important as they stabilise your hips”
Why is this important to know?
Well, because when training your glutes a crucial point is to work all three of the gluteal muscles.
“All three muscles help assist with different bodily functions and activities, so it’s important you don’t neglect any one of the muscles.”
By targeting each and every one of these gluteal muscles, we will be able to achieve our full potential, make the most out of the butt lift workout and finally build that booty we dream of.
Now let’s head on to the 10 glutes exercises, Shante points out to be the best booty builders.
The Best Glutes Exercises To Build Stronger & Bigger Booty – Shante’s Butt Lift Workout
Exercises that work your Glute Maximus
First, we go with the largest group, the Gluteus Maximus.
Here are Shante’s picks for best exercises:
2. Hip thrusts
3. Donkey Kicks
4. Reverse Glute Hyperextensions
5. Split Lunges
Exercises that work your Glute Medius & Minimus
6. Kick outs
7. Fire hydrants & Hip abductions
Exercises that work all three gluteal muscles
8. Regular & Sumo Deadlifts
9. Side Lunges
10. Resistance Band Monster walks
How To Train Right – Butt Lift Workout Training
“If you are a beginner to exercise and you just want to tone muscle using light weights, endurance training is best. I would suggest performing 12-20 reps x 2-3 sets.
To grow muscle, hypertrophy training is the best and I would suggest performing 8-12 reps x 3-5 sets.”
– Shante Franca
If you’re in this second group and aim to achieve growth, Shante notes to keep increasing the weight/reps for progression overload, but always make sure to focus on your form.
“When performing glute focused exercises such as squats, lunges and hip thrusts you should keep the weight in your heels and squeeze your glutes at the top of the exercise.”
Shante suggests training your lower body 2-3 days per week to grow and tone the glutes.
Now It’s Your Turn To Build Sexy Booty With The Best Glutes Exercises
I hope you like these 10 best glutes exercises by the amazing and inspiring fitspo girl, Shante Franca.
They will help you activate each and every one of the muscles in your booty, to finally achieving growth and bubble shape.
Now it’s your turn to stand up and start pushing yourself harder and harder!
“Fitness for me is not just a way to lose weight. Fitness is something I use to push myself out of my comfort zone and become stronger everyday. I am now able to see food as fuel and you need to fuel your body with the correct nutrition to see progression and results, along with exercise.
Not only has fitness helped me transform my body physically it has also helped me transform my body within.”
– Shante Franca
And the best thing is that you can do it too!
“Don’t be afraid to start putting yourself first and taking control of your own life because once you do that everything will start to fall into place.”
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