Happy Humpday loves! 🤗 Give these booty sculpting moves a go to set those cheeks a flamin 🍑🔥🔥 I performed these as the activation phase of my leg workout, but they are also wonderful as a stand alone glute isolation sculpt. Don't be fooled by the fact that they are body weight and banded only -- they killed me more than the weighted phase of my workout! 😱😭 Choose a band that challenges you, with an option to double up as I show (my bands are from @thexbands). Oh, and don't mind my seemingly maniacal smiling halfway through, it's just how I exhale through my teeth when a move feels really intense 👹🤡😂 Happy sculpting! 🍑👊🏽💛
🍑Flow through each move with little rest in between. For activation, complete 1-2 rounds, for a stand alone glute isolation sculpt, complete 4 rounds with 1-2 minutes rest in between rounds.
1️⃣squat hold + abduction pulses (10 reps X 3, briefly coming out of your squat between sets)
👉🏽This is intense! you may wish to let your butt fall to the floor to come out of the pose rather than standing directly up
2️⃣hydrant pulses (60 seconds)
👉🏽stay in the top half of the move, so you keep constant tension on the muscle. Alternate sides every 10 reps until you reach 1 minute of work
3️⃣squat pulses (30 seconds)
4️⃣reverse tabletop abductor (12x)
👉🏽with hips lifted, allow glutes to relax and the tension in the bands to draw knees together. Then drive into your heels and use glutes to press the knees open as the hips lower. Hold this open knee stance at the bottom of the rep for several seconds before releasing.
5️⃣reverse tabletop abductor pulses (same clip as prior, 20x)
👉🏽with knees pressed open, take small pulses pressing open further as you lower your seat one inch closer towards the floor
🍑Perform moves 6&7 on the same side, then switch sides and repeat
7️⃣internal rotation leg lifts (12x)
👉🏽Laying on your side, form an "L" shape with your torso and the top leg. Pivot your thigh so that your toes point towards the floor, and heel towards ceiling. Take controlled lifts from here
8️⃣wide stance bridge pulses (20x)
9️⃣squat walks (60s)