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Gorgeous Glutes and Perfect Pins!

Posted on September 18 2017

The popularity of possessing curvaceous legs and glutes has sky rocketed in recent years. Whether this can be attributed to celebs who need no introduction, or simply the exponential growth of the fitness industry, it is safe to say that most women these days and looking for gorgeous glutes and perfect pins!

So how do we begin to build booty?! You may have heard this before, but hours of mindless cardio will not produce the results you are looking for. Building sexy, feminine curves takes dedicated time in the gym participating in resistance training.

For many women, this is new territory. It can be a daunting and overwhelming environment. However, fear not. This article provides an introduction to lower body resistance training using 5 simple machines that are commonplace in most gyms.

These exercises will provide you with an excellent starting point from which to begin building your beautiful body.

Coaching points for each exercise are provided below, each with an accompanying demonstrative video.

Exercise 1: Leg Extension

  • Sit back in the seat with the back flat against the back pad
  • The lower footpad should sit below the calf in the natural arch of the foot
  • Take hold of the handles and gently pull down to lock the body into position. This allows the work to come directly from the quads.
  • Keep the feet flexed throughout the movement
  • Extend the legs upwards and focus on contracting (squeezing) the quadriceps (the muscles in the front of the thighs)
  • Pause momentarily at the top of the movement for maximum contraction and lower back down under control
  • Exhale on the effort; the upward phase of the movement.
  • Perform 3 sets of 10-12 reps
  • What to watch for – rounding the upper back and slumping forward, jerking or swinging the weight from the lower back or hips.

Exercise 2: Lying Leg Curl

  • Lie face down on the pad
  • Take hold of the handles and lock the body into position so no movement occurs from the upper body
  • The foot pad should sit gently on the Achilles
  • Flex the feet throughout the movement
  • Draw the weight up using the hamstrings (the muscles in the back of the thighs)
  • At the top of the movement focus on contracting the hamstrings, opening the hips outwards and contracting the glutes (the muscles in the butt)
  • Pause at the top for maximum contraction and lower down under control
  • Exhale on the effort; the upwards phase of the movement
  • Perform 3 sets of 10-12 reps
  • What to watch for – lifting of the hips from the pad, gaining momentum and ‘swinging’ the load rather than ‘lifting’ it

    Exercise 3: Abduction

    • Sit back in the seat maintaining a good upright posture
    • Take hold of the handles and pull down gently to lock the body into position
    • Drive the pads outwards, focusing on contracting the gluteus maximus (the outer lower muscle of the glutes) at the top of the movement
    • Return to the starting position
    • Keep tension on the muscles throughout the set. Do not rest the plates in between reps.
    • Exhale on the effort; the outward phase of the movement
    • Perform 3 sets of 10-12 reps
    • What to watch for – not locking down sufficiently and swinging the load using the upper body

      Exercise 4: Adduction

      • Sit back in the seat maintaining a good upright posture
      • Take hold of the handles and pull down gently to lock the body into position
      • Draw the pads inwards, focusing on contracting the adductors (the muscles of the inner thigh) at the end of the movement
      • Return to the starting position
      • Keep tension on the muscles throughout the set. Do not rest the plates in between reps.
      • Exhale on the effort; the inward phase of the movement
      • Perform 3 sets of 10-12 reps
      • What to watch for – not locking down sufficiently and swinging the load using the upper body

        Exercise 5: The 45° Glute Raise

        • The set up here is key. Ensure that the pad sits below the level of the hips, allowing full range of movement at the hip joint.
        • Place the hands at the temples, keeping the elbows out
        • Drop the lower body forward
        • Using the hamstrings, draw the body up whilst driving the hips into the pad and contracting the glutes
        • Pause at the top for maximum contraction
        • Lower back to the starting position in a slow and controlled manner
        • Exhale on the effort; the way up
        • Perform 3 sets of 8-10 reps
        • What to watch for – swinging from the lower back, over extended the lower back at the top of the movement. The body should be a solid line, not a banana at the top.

          So there you have it! 5 simple exercises to get you on the road to bootilicious! This session can be performed up to three times a week, providing a safe, effective lower body workout for all levels.  Adjust the weights accordingly to provide enough stimulation for adaptations to occur. The last few reps of each set should feel like a struggle, however, do not compromise form.

          Thank you for reading Ladies. Enjoy building your beautiful body and if you have any questions or queries, you can contact me via the following platforms; 

          Email: laurambromley@gmail.com
          Facebook: www.facebook.com/laurambromley
          Instagram: www.instagram.com/laurambromley
          Twitter: www.twitter.com/laurambromley

          Yours in health, strength and happiness

          Founder Building Beautiful Bodies

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