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For Customized Meal Plans & Workout Programs please contact your

Personal Trainer, Weight Loss & Nutrition Specialist, Heidy:

E-mail: heidyespaillat2@gmail.com

Website: www.heidyespaillat.com

Social Media: @heidy.espaillat


So, your goal is to grow your Glutes this year, right? But you
might be wondering how to do it?

Hey you,

So glad that you’re here and reading this. I’m so happy to share with you
the best exercises for a rounded booty & some helpful tips to grow your
glutes.
At end of the day, that’s what most of us women want to get, right? :)

Make sure to include these exercises in your workout regimen. I promise


that you will see a big difference in a short period of time, if you do them
consistently.

You can do it!

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Best Exercises for Building the Glutes

#1 | Squats: Begin with the barbell placed on top of the traps. Keep
your chest up and head facing forward. Use a shoulder-width medium
stance or how you feel more comfortable and your toes slightly pointed
out. Begin to slowly lower the bar by bending the knees and sitting back
with your hips (like you were going to sit on a chair). Keep your back
straight and don’t round your back. Raise the bar by pushing the floor
with the heel or middle of your foot as you go back to the starting
position.

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#2 | Hip Thrust: Begin seated on the floor with a bench behind you.
Place the barbell over your legs. I recommend using a pad on the bar, so
it helps to reduce discomfort during this exercise. Place the bar above
your hips and lean back against the bench so that your shoulders are
near the top of it. Begin the movement by moving through your feet,
extending your hips. Your weight should be supported by your upper
back and your feet. Extend as far as possible but keeping a straight line,
then go back to the starting position.

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#3 | Deadlift: Hold a pair of dumbbells with both hands. With your
knees slightly bent, do the deadlift by bending at the hip. Continue
lowering the dumbbell until you are parallel to the floor, and then return
to the starting position.

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# 3 | Lunges: Begin with your feet shoulder width apart and a barbell
on top of your upper back (traps). Step forward with one leg, flexing the
knees and lowering your hips. Go down until your rear knee almost
touches the ground. Keep your posture straight and maintain balance.
Do not allow your knee to go pass your toes as you come down, this will
put stress on the knee joint.

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#4 | Bulgarian Split Squats: Start by standing in front of a bench. Your
feet should be shoulder width apart from each other. Place the bar on
your traps. Move one foot back so that your toe is resting on the flat
bench. Your other foot should be stationary in front of you. Keep your
head up at all times. Make sure your back is straight. Slowly lower your
leg until your thigh is parallel to the floor. Slowly contracting your
quadriceps and hips, go back to the starting position. Switch legs and
repeat the movement.

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#5 | Leg Press (Wide Stance): Sit down on the machine and place your
legs on the platform in front of you and place your foot wider than
shoulder width stance and your toes slightly pointing out. Make sure you
do not lock your knees. Your torso and legs should make a 90-degree
angle. Slowly lower the platform until your upper and lower legs make a
90-degree angle. Pushing mainly with the heels of your feet and using
the quadriceps go back to the starting position. Keep your head up at all
times and also maintain the back and your glutes on the pad at all times.

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HELPFUL TIPS TO GROW YOUR GLUTES

INCREASE YOUR CALORIES. In order to build muscles, you need to be


eating in a caloric surplus, meaning to eat more calories than what your
body burn. Keep in mind that you will gain some fat, but that’s part of
the process.

LIFT HEAVY WEIGHTS. Try to challenge your body by progressively


increasing the amount of weight you lift and don’t sacrifice your form.

TRAIN YOUR GLUTES 2-3 TIMES A WEEK. How can you see progress
if you are training them enough? Consistency is very important.

FOCUS ON QUALITY OVER QUANTITY. You can build a nice physique


by doing 2-4 exercises. You don’t have to be doing 100’s of different
exercises to get results. Choose from the list that I mentioned above, and
you’ll get amazing results.

REST. Listen to your body, give some rest when it’s needed. Your body
doesn’t grow at the gym, it grows when you rest. Remember to be
patient, results take time and hard work.

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If you need guidance with a customized meal plan to either lose weight
or build muscles & you are looking for a workout program to follow
either at home or at the gym, I GOT YOU!!

Join my team TODAY!!

Head to my website https://www.heidyespaillat.com/programs


I’ll be more than happy to help you achieve your fitness goals for a better
life.

Contact:

Email: heidyespaillat2@gmail.com
Website: www.heidyespaillat.com
Social Media: www.instagram.com/heidy.espaillat/

Thank you for reading this Free Guide! I hope these tips can benefit you. Happy Booty
gains!!

Xoxo, Heidy Espaillat

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