Glute Training

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Glute Training

I often joke about having the strength to crush walnuts between my twerk-worthy, well-trained butt cheeks. Surprisingly enough, I’ve yet to attempt the actual crushing of walnuts between my gluteal parts, but considering the amount of squats, lunges and deadlifts I do, I’m pretty sure this feat is possible. That is, however, a completely separate YouTube video in itself.

For now, I’m only going to share the exercises that will prep your fine arse for a magical walnut crushing act of its own (or at least help it to grow higher, tighter and firmer than all the butts in all the lands.)

So without further ado, here’s my Jacked on the Beanstalk “Walnut Crushing” booty workout!

Do 4 sets of 10–12 reps for each exercise and try doing this workout twice per week (with at least 48 hours in between.)

Lying Leg Curl
  • Start with a light warm-up set, then do 4 drop sets, meaning your first set is the heaviest and your last set is the lightest.
  • Keep your hips off the bench when doing these and really squeeze your hamstrings.
Wide Leg Squats Superset with Feet-Together Squats (both on Smith Machine)
  • Keep the weight light because you’re supersetting and instead, focus on good form.
  • Your first set can be no weight, but make sure you’re going all the way down to the floor. I refuse to instruct with the term “ass to grass.”
  • Superset means there is no break between wide stance and feet-together stance.
  • Try to increase the weight with each set.
  • Use a barbell once you’re comfortable with Smith Machine squats.
Leg Extensions
  • Go heavy and flex your feet/quads throughout the entire movement.
  • Really control the motion (i.e. avoid letting the weight drop at the bottom and hold for a second when your legs are straight, at the top of the motion).
Leg Press: Wide Leg Stance Superset with Feet-Together Stance
  • Much like the above squat variations, one set on the leg press will entail 10–12 reps with your feet high and wide, then 10–12 reps with feet together, in the center of the leg press.
  • Try to increase the weight with each set.
Dumbbell Stiff-Legged Deadlifts
  • Go slowly and really stretch out your hamstrings on these.
  • Bend your knees slightly at the bottom to avoid injury, but keep legs straight for the most part.
Glute Bridges
  • Really squeeze your ass and go slow on these. Hold for two seconds at the top.
  • Yes, these look super dirty, but they are a great finisher to a tough booty workout.

You’re done! Time to make your way over to the bulk nut section! 😉

– Samantha Shorkey, JackedontheBeanstalk.com

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