Build the World’s Best Butt with The Triple Threat Butt Workout


butt workout

No matter how awesome your workouts are (or how awesome you think they are) after a while, there just not going to deliver the same bang for your buck like they used to.  Every day I see hordes of questions from butt-obsessed readers asking what they can do to plump up their posterior.  Regardless of where you look, the staple advice is always squats and deadlifts, deadlifts and squats.  Two great exercises, no doubt, but guess what, even these kings of the exercise world can grow ineffective after a while.  Bumping the weight and mixing up reps and set sequences are all good ideas, but sometimes you just need a little something extra to kick your butt into gear, pun intended.

So if you want to give Kim Kardashian a run for her money, you’re going to need a workout using some compound butt exercises, designed to hit more muscle fibers, from a variety of unique angles, in a way you haven’t seen before.  That was the goal I set out with when I started putting together today’s killer butt workout. I played around with a variety of movements before settling on this 7 exercise workout that is guaranteed to put a little extra oomph in your backside.

Again, squats and deadlifts are great for developing your posterior chain (the muscles on the back of your body), but sometimes you need to kick it up and introduce something completely unique and explosive to jump-start your butt….growth.

In today’s workout, we’re using a few different techniques to maximize growth and make this one of the most effective butt workouts you’ve tried to date.  Let’s take a quick look at what’s going on in today’s workout…

  • Supersets
  • Pre-exhaust training
  • Plyometrics

If you’re not familiar with some of the above terms, no worries.  I’m going to fully explain what they are, how they work, and exactly why they’re so vital to a killer butt workout.

So with that in mind, let’s get right into today’s butt workout…

As I mentioned, we’re using a few different techniques in today’s workout.  For all of you who are doing the standard 3 x 10, long rest between set, repeat method of lifting….STOP.  I don’t mean stop completely, but give it a rest for a bit.  Odds are you’ve been using this basic format for quite a while, am I right?  Pick up today’s workout, give it a shot, and I guarantee you, a day or two later, you’re going to experience soreness in your butt and lower body like you’ve never experienced before.

Hitting Your Butt in Three Phases

This workout is broken up into three different phases.  The first phase is our pre-exhaust phase.  During the pre-exhaust phase we’re going to target your glutes with a combination of strict isolation work, followed by a couple of compound movements.  The benefits of this type of training is two-fold.  First, we’re going to force your butt muscles to work twice as hard on the compound lifts, thereby hitting the muscle fibers harder and more completely. Second, it’s one of the best ways to break past a plateau when incorporated into a regular (but not too regular!) training regimen.  So here’s how its going to work…

We’re starting with Prone Donkey Kicks and following that up with dumbbell squats.  Check it out..

Give yourself a 45 second rest after dumbbell squats then repeat this two-exercise combo a total of 4 times.

Next we’re going to move into another pre-exhaust combo using two different exercises…

Again, allow 45 seconds rest, before repeating this combo a total of 4 times through.

Having sufficiently pre-exhausted your butt muscles, I now want you to move onto some heavy superset combos.  When I say heavy, I mean, completing 6-8 reps is tough.  Not, “yay, I think I’m starting to sweat!” tough…I’m talking, “I think I’m going to fall over if I attempt one more rep”.  In other words, you should be completely fatigued by the 6-8th rep.  Needless to say, don’t continue on if you’re seriously about to fall over or you’re losing your form.  The point here is to really blast those butt muscles nice and deep and give you a great muscular burn.

No rest between exercises, 60-90 seconds rest after you complete the third exercise in the combo (surrender squats).  Repeat this three-exercise superset a total of 3 times.

Lastly, we’re going got move into a little bit of butt/lower body plyometric work.  We’re going to finish the workout explosively by pounding those muscle fibers in a completely unique way which will help you develop a killer toned, and curvy butt and hamstrings.

Here we go…

Complete all sets (4 in this case) of each exercise before moving on to the next exercise.  Allow yourself roughly 30 seconds rest between sets.

Now, by the end of this triple-threat butt workout, you’re might be a little tired…okay, I lied.  You’re going to be F’ing exhausted, sweaty, and ready to pass out on the couch.  But, before you go into sloth mode, make sure you’re getting your protein shake the as soon as you finish up this workout (ideally within 30 minutes).  Part of the problem many women encounter is, they’re doing these killer butt workouts, but are simply not fueling their muscles.  Hate to tell you, but the greatest workouts in the world aren’t going to do very much if your muscles don’t have the fuel needed to grow.  Don’t sell yourself short, get that whey protein into your system asap, repeat this process 2-3 times a week, and in no time at all, your butt will have a more pronounced, shapely, and tight appearance.

Recapping the Triple Threat Butt Workout

45 second rest after dumbbell squats, repeat this combo 4 times total.

45 second rest after goblet squats, repeat this combo 4 times total.

No rest between exercises. 60-90 second rest after surrender squats.  Repeat this three-exercise combo three times total.

Complete all sets of each exercise before moving on to the next.  Give yourself about 30 seconds rest between sets.

So there you have it, the Triple Threat Butt Workout is 23 total sets of three different formats of super intense lower body and butt work, that should have you hunched over and walking like a cripple due to extreme soreness (in the best way possible) for days after. As mentioned, give this workout a go, 2-3 times weekly.  And be sure to stay tuned to the blog because we’ll be releasing part II of the Triple Threat Butt Workout within the next couple of weeks.

As always, any questions or comments, feel free to leave them below and I’ll get back to you ASAP!

 

 

 

 

Advertisements

8 thoughts on “Build the World’s Best Butt with The Triple Threat Butt Workout”

      1. I total would if it were free. I have a personal policy about paying for workouts. But I’m sure it’s awesome! All of the workouts that I’ve tried have been good.

      2. We totally understand…gotta pay the bills somehow though! Our hope is that people that use (some for years) many of our free workouts, which take a lot of time and effort to develop, will help pay it forward and support our continuing operations buy purchasing our inexpensive plans here and there! Our central philosophy is that fitness should be available to all whether you can afford it or not, and will always stay committed to providing free workouts here on the blog as well!

  1. I noticed you said complete this workouts 2-3 times weekly. If I’m already working out for about 45 mins 3 days a week, how should I combine this into my weekly schedule for the best results.

    1. Personally, I’d mix this workout in 2 days a week if you’re already working out 3x weekly. Just make sure those three workouts you’re already doing aren’t specifically targeting your lower body muscles.

      Matt

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s