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Booty Burner: Courtney King's Full Glute

Workout

Team BPI athlete Courtney King presents her Booty Burner

complete glute workout plan. This program uses supersets to
grow and strengthen your glutes!
 Workout Summary

Main Goal Build Muscle

Workout Type Single Muscle Group

Training Level Intermediate

Program Duration 8 weeks

Days Per Week 1

Time Per Workout 45-60 minutes

Equipment Required Bodyweight, Cables, Dumbbells, Machines

Target Gender Female

Author M&S Team

Workout PDF Download Workout

Workout Description
Team BPI athlete Courtney King recently visited the Muscle & Strength Headquarters to
give us some insight into how she trains.

While she was here, we asked the 2016 Ms. Olympia Bikini winner if she would share
her full glute workout with us.

And to no one’s surprise; it’s intense.

Full of supersets, slight technique variations, and volume, Courtney King’s Booty Burner
workout is sure to help you accomplish your goals of building a bigger and stronger set
of glutes.

Courtney King's Full Booty Burner Workout at M&S HQ Gym

The Booty Burner Workout
Below you will find the workout table for Courtney King’s Booty Burner workout.

The workout incorporates supersets on every exercise. This will allow you to keep your
heart rate high during the workout as well as increase the amount of volume you
perform during the workout in a shorter amount of time.

The only rest in between exercises is the time it takes to get from one machine to the
next. Between supersets, rest for 30-90 seconds.

This workout can be performed 1-2 times a week. For the best results, incorporate it into
a complete workout routine.

Exercise Sets Reps

1a. Single Leg Deadlift 3 10

1b. Goblet Squat 3 10

2a. Hyperextension 3 15

2b. Reverse Hack Squat 3 12

3a. Cable Glute Kickback 3 10 per leg

3b. Stiff Legged Deadlift 3 15

4a. Bodyweight Hip Thrust 3 10

4b. Single Leg Bodyweight Hip Thrust 3 5 per leg

Courtney’s Technique Tips on Each Superset

Courtney uses some slight variations to each exercise to get the most out them. These
minor tweaks include things such as altering foot position, altering the width of your
stance, and the machines used.
By incorporating these techniques to the exercises, Courtney ensures she hits every
angle of her glutes.

Superset 1: Single Leg Deadlift & Goblet Squat

For the first exercise, Courtney performs single leg deadlifts. If you need to hold on to
something to maintain your balance, you can. Courtney tries to do it without so she can
work on her balance while performing the exercise.

Once you’ve finished single leg deadlifts, you’re going to go straight into goblet squats.
Courtney utilizes a wider stance when performing this exercise and focuses on getting a
good depth during the squat.

When pushing her way back up, Courtney likes to slightly roll her feet out. This enables
her to better isolate the outer part of her glute and leg.

Superset 2: Hyperextensions & Reverse Hack Squat

Courtney loves incorporating the hyperextension and focuses on isolating the glute when
performing them. Courtney keeps a wider stance by placing her feet on the edge of the
hyperextension bench and points her toes slightly out.

After you’ve finished those, slowly exit the machine to avoid any kind of head rush and
head over to the hack squat machine.

When performing reverse hack squats, Courtney uses a wide stance and tries to push
through the heels.

Superset 3: Cable Glute Kickbacks & Stiff Legged Deadlift

Courtney performs cable kickbacks by performing the full range of motion with an
added pulse at the top of the contraction. This helps eliminate any momentum and lower
back involvement used to move the weight, better isolating the glute.

For stiff legged deadlift, Courtney utilizes the deadlift machine. However, not a lot of
gyms will have this machine, so you can use the barbell or dumbbell variation to perform
this exercise.

Superset 4: Bodyweight Hip Thrust & Single Leg Bodyweight

Hip Thrust
To finish off her workout, Courtney utilizes a couple of bodyweight exercises.

For these exercises, Courtney elevates her feet onto a platform to help provide a greater
range of motion.
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About The Author

M&S Team
 Muscle & Strength's Content Team is a group of fitness industry experts
dedicated to publishing the highest quality articles, workouts and guides on
the M&S Website.
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3 Comments + Post Comment

Posted Wed, 06/12/2019 - 11:28 LIKE 0

Sara
Warning! Every man will stop and tell you that you are using the hack squat machine wrong.
Every. Single. One.

REPLY
REPLY

Posted Wed, 03/28/2018 - 14:17 LIKE 6

MJ
Great moves and tips from Courtney! But the camera angles are horrible!! She explains how to
position the feet and they are nowhere to be seen!! And the camera is constantly moving and
zooming in and out for no reason! Are you trying to show how to do an exercise or zoom in on
random parts of the body?!?

REPLY
REPLY

Posted Wed, 03/06/2019 - 14:09 LIKE 0

Marvic
Hilarious comment:)))

REPLY
REPLY

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