BUTT WORKOUT x IVY PARK
I have recently been training quite a lot to achieve my goals which is growing my butt slightly more as well as my legs.
I have put together a small video of my training in the gym and few exercises that I do on leg day.
A little secret, the outfit I am wearing in the video for my butt workout is from IVY PARK. It’s very comfortable and a perfect option to workout your legs and bum. The leggings feel incrediable and it’s made of an amazing quality fabric. Good for stretching and squatting!
You can purchase this outfit on the link below:
IVY PARK crop top: BUY IT HERE
IVY PARK leggings (similar): BUY IT HERE
Here is the video and I hope you enjoy watching, below are more details of my weekly workout:
If you enjoyed the video, don’t forget to subscribe to my YOUTUBE channel HERE!
BUTT WORKOUT EXERCISES:
1 – One-Legged Cable Kickback
- Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly “kick” the working leg back in a semi circular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
- Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
- Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Make sure you keep your spine neutral with a natural low-back arch, with shoulders down. Looking forward, not at the ground, will help you avoid rounding your back.
- Keep the barbell close to your legs, almost touching them.
- Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down (Tim recommends that beginners take four seconds to bend down and two seconds to pull up). Don’t use your back and do not round your spine.
- You should be using a weight where you can do three sets of 12 to 15 reps before fatiguing your muscles — but remember that you should be able to still do the move correctly on your last rep.
3. Landmine Squat
- The bar travels back as you squat down, it influences you as the lifter to take your hips back and down all while staying upright. Forward knee travel is minimized as well since the bar is in front of you and can’t be moved; this takes the load off the lower back and is joint-friendly on the knees.
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Lots of love,