See How These Influencers Help your Glutes Grow

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Learn new tips and workout routines and have a bigger and better body. 

You need to remember that to stay fit and build muscle you need to have a healthy diet and a consistent workout routine. They say you build abs in the kitchen; the same goes for the rest of our bodies. Blogger and Fitness expert Katie Dunlop recommends eating at least 20 grams of protein per meal and to eat every 2-3 hours for a total of 5 meals. Hack by Dunlop: Follow the palm-sized rule. Eat two palm- size portions of protein; you will quickly hit 20 grams of protein and obtain the booty of your dreams.

Let’s reveal the best backside exercises from some of the best fitness influencers.

 

Brittne Babe @Brittnebabefitness

Some of the workouts shown are:

  1. Walking quad killers
  2. Squat press
  3. Single leg deadlift
  4. Reserve-Grip Bent-Over Rows

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[swipe + save for later] #BrittneBABE21DayChallenge ⠀⠀⠀⠀⠀⠀ ✖️ HOT HOT HOT BOOTY & LEGS 🍑 ✖️ Don’t forget to double tap & bookmark! ♥️ ⠀⠀⠀⠀⠀⠀ People always say, “There’s no way you got that body from just home workouts.” Well I did and if you followed me from day 1, you’d know. It’s honestly nothing serious or personal, I ♥️ the gym, I just don’t have time to get there… and I’d rather not make excuses, ya know? Not only that, gyms can be really expensive and I’d rather spend that money on food and new workout sneakers. 😂😂😂 I have not been able to commit to the gym in yearsss. I sign up and never show up. Sad, but true. But I had so much fun at @nolimittrainingfacility that I have decided to sign up, and there’s a 95% chance that @nolimit.boss will probably be taking my money cause he won’t see me just like the rest of the gyms in the past. 😫 Butttttt if I want to get these legs bigger, shorty is gonna have to lift a lot more than those little 10-20 lbs in that closet. Lordddd… ⠀⠀⠀⠀⠀⠀ ROUTINE: 1️⃣ Walking Quad Killers (15 seconds) to Squat Jumps (15 seconds) to Closed Squat Calf Raises (15 seconds) 2️⃣ Squat Press (15 seconds) to Pulse Squats (15 seconds) 3️⃣ Single Leg Deadlifts (15 seconds each leg) 4️⃣ Reverse-Grip Bent-Over Rows (15 seconds) to Bicep Curls (15 seconds) ❌ I have to make sure I lock my wrists better. ❌ ⠀⠀⠀⠀⠀⠀ METHOD: Perform 3 rounds total. 5 minute rest between each round. Finish with a light cool down and stretch. ⠀⠀⠀⠀⠀⠀ 🔥Visit BrittneBabe.com & SIGN UP for my Online 21 Day Challenge Volume SEVEN. Includes FULL HD Workout Videos, 3 Week Training Guides (body & free weights), Home Workouts, 21 Daily Menu Plans, Shopping List, Meal Guide, Recipes, FB Group Support + more!

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Michelle Lewin @Michelle_lewin 

Workout routine: One Legged Straight Dead Lift

Brittany Perille Yobe @brittanyperillee

Workout routine:

  1. Glutes on Glutes
  2. Cable Side Lying kick-backs
  3. Long Band Side lying kick-backs

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⚡️⚡️Glutes on Glutes ⚡️⚡️ continuing from last post 💨 Video 1️⃣: The most simple HIGHLY effective banded sequence you can possibly do! So DO IT!! 🙌🏼 This sequence targets the side booty (medius muscle). Begin leaning forward and then immediately sit upright and end leaning backwards, holllllly helllll 😩🔥🔥🔥🔥🔥🔥! I also like to do this quick killer band work on days I am training other muscle groups 🙌🏼. Video 2️⃣: Cable Side Lying Kick-backs I have used a step/risers because all benches were taken 🤷🏼‍♀️. I always improvise instead of wasting time waiting for equipment to be available ⏱ is 💸. Most times this is how I discover even better training techniques 🙃💪🏻. You can also do this on the floor as I have shown a few times before so scroll through my account if you are a new follower 😉. Video 3️⃣: Long Band Side Lying Kick-backs I wanted to add this for all who workout from home. Instead of using a cable machine, loop a long band around something sturdy and stationary. I use my stair banister if I am training glutes from home (strong and sturdy). 👍🏻 RESISTANCE BANDS: @thexbands Discount code “BRITTANY10” will save you 10%. The link in my bio contains all the supplements I take. I have been using @legionath supplements for almost 5 years now 💪🏻. I drink Whey+ Protein every single day 😋. Discount code “BRITTANY10” will also save you 10%.

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Emily Skye @emilyskyefitness 

Workout routine:

1. Step Ups
2. Air Squats
3. Partner Bicycle Crunch (this can be a bit tricky)
4. Plank Claps
5. Lying ankle taps / Mountain climbers

Jen Selter @jenselter

And last but not least… my favorite workout routine by Jen Selter

The stepper machine for butt workouts never fails!