ADVANCED LEG WORKOUTS(BUTT)

Most of them don't concentrate on exercise for  their gluteus maximus muscle group, few doesn't know if there is a workout for their butt. Working out for your butt muscles is important as working out for your quad muscles. An effective glute exercise will really firm up those saddle bags, so you can have a bum to be proud of. A well shaped butt is a significant part of body building.

ADVANCED BUTT(GLUTES) WORKOUTS:

1. Bench jumps:

Bench jumps

• Stand in front of a bench.
• Jump onto the bench and immediately jump back to the starting position on the floor.
• Repeat it multiple times.
• You can also use boxes to jump.

Box jumps

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :Multiple time.

2. Barbell clean press:

Barbell clean press

• Hold a barbell on the floor and squat over it.
• Extend upward lifting the barbell up toward your shoulder.
• Flip the weight overhead completely extending your hands. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

3. Glute kicks:

Glute kicks

• To perform this exercise kneel down on the floor and place both your hands on the floor, head facing the floor. Slightly make a gap between your knee and the floor for any one leg.
• Kick the leg back to form 90° angle between the calves and butt. Return to the starting position and repeat. Do the same for the other leg.

Frequency  :2-3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

4. Leg press:

Leg press

• Sit on the machine with your back and head against the padded support. Place feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form an angle of about 90° at the knee variation either way as long as the heels sit flat on the plate. The knees with a little variation either way as long as the heels sit flat on the plate. The knees should be in line with the feet and neither bowed inward nor outward.
• Your bottom should not be raised from the seat platform. If it is, and the legs are at too sharp an angle, then you need to adjust the seat back until the correct position is enabled. You can recognize this poor position when the knees seem to be in front of your eyes and you feel cramped. Grasp the assist handles.  Do not stretch your legs completely, if you stretch then you will have rest in between each repetition

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

5. Body weight lunge:

Body weight lunge

• Stand up straight with hands hanging on side or you can also place your hands on the hip.
• Step forward with one leg and lower your body until your knee is at a 90° angle.Return tot the starting position as quick as possible and repeat on the other side.

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

6. Burpee push ups:

Burpee push ups

• Take your position similar to a frog, like hopping. Then with a little push with help of your toes come on to the regular push up position.
• Stand up and jump with your hands extended overhead. Come to the starting position and repeat the same.

Frequency  :1-3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

7.  Dumbbell side lunge:

Dumbbell side lunge

• Hold a pair if dumbbells at your sides.
• Step out with one leg sideways and squat down keeping your other leg straight. Return to the starting position and repeat.
• Your can try this first without dumbbells in your hand called side lunge.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

8. Split squat:

Split squat

• Stand with your legs staggered in front and behind you. You can hold dumbbells in your hands at side or do with free hands.
• Lower your body until your upper thigh of the front leg  is parallel to the floor. Return to the starting position and repeat for the other leg.

Frequency  :2-3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

9. Jump squat:

Jump squat

• Hold your hands back of your head or place a barbell behind, in the shoulders.Bend the knees down to start.
• Quickly jump up and return to the starting position and repeat.

Frequency  :2-3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

10. Dumbbell sumo squat:

Dumbbell sumo squat

• Hold a heavy dumbbell in two hands in front of you.  Widen your stance and bend your knees.
• Squat down until your upper thighs are parallel to the floor. Return tot the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

11. Step up:

Step up

• Stand erect by holding a barbel behind your head and near your upper shoulder.
• Take a step on to a bench using a leg, and press the other leg to stand on the bench. Get to the starting position and repeat.

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

12. Kettlebell one-armed dead lift:

Kettlebell one-armed dead lift

• Hold the kettle bell in one hand hanging side ways, one leg lifted up the air and one footed on the floor.
• Bend forward till your kettle ball almost reaches the floor, don't touch the floor. Return to the starting position and repeat.

Frequency  :2 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

13. Body weight squat:

Body weight squat

• Stand erect at hip-feet apart,with hands behind your head.
• Lower your body until your upper thigh is parallel to the floor. Return to  the starting position and repeat. 

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :20- failure.

14. Single leg squat:

Single leg squat

• Stand with your feet shoulder width-apart. Lift your stronger or dominant leg straight out in front of you, as high as possible.
• Suck air in to stomach, then push your hips back and squat down as far as possible while keeping your torso as upright as possible.
• The heel of your front leg can touch the floor at the bottom of the squat, if you can get down that far.
• Return to the starting position and exhale. Do all your repetitions with your non dominant leg, hten repeat with your dominant leg.

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :20- failure.

Tags: Indian muscle building advanced butt workouts, Advanced leg workouts in Indian conditions, Butt workouts for advanced body builders, Indian body building butt workouts for experienced body builders.