We’ve got a killer leg workout that is guaranteed to boost your glute game. Here’s our guide for your next legday.
With festival season quickly approaching, there’s no better time than now to start working on your best festival body yet. What is the best way to complete any festival look? The Perfect Rave Booty!
Contrary to popular belief, cardio alone is not the best route to achieve this. Weights are the way to go! Lifting weights not only makes muscles grow, but the more muscle mass you have the more calories your body burns while it is at rest. The workout mentioned below also utilizes resistance bands. By targeting the glute muscles, they serve as a perfect addition to most leg exercises.
Rave Booty Workout:
- Body weight squats and hip bridges 3 sets 12-15 reps
- Weighted squats 3 sets of 12-15 reps
- Walking lunges and sumo squat pulses 3 sets 20 lunges, 10 per leg
- Barbell bench hip bridges 3 sets of 12-15 reps
- Side Step and squats 3 sets of 10-12 reps per side
- Resistance band kickbacks 3 sets 12-15 reps
It is important to start with a warm up before any type of weight lifting to prevent injuries. For this workout you will warm up with body weight squats and hip bridges, both with a resistance band placed right above your knees. For the body weight squats squeeze your glutes at the top of the movement. For the hip bridges, lay with your back flat on the floor, knees bent & toes touching the wall. Use your glutes to squeeze your hips off of the ground, at the top of the motion separate your knees slightly to fully engaged those glutes. Both exercises should be done in 3 sets of 12 to 15 repetitions.
Next up is weighed squats w/ resistance band. Grab a squat rack and put your resistance band right above your knees. Make sure to squeeze your glutes at the top of the movement! For these you’ll do 3 sets of 12 to 15 repetitions.
My personal favorite exercise of this workout is a walking lunges compound set with sumo squat pulses. Take a barbell and place it on your shoulders and do 20 walking lunges, 10 per leg. Immediately after you finish that, grab a dumbbell and do 12 to 15 sumo squat pulses, pulse at the bottom half of the movement. 3 sets each exercise.
Dumbbell Sumo Squat:
Get ready for your glutes to be on fire during this next exercise – barbell bench hip bridges. This is a variation of the warm up hip bridges we did earlier but the main differences are the use of the bench and barbell. Lay with your shoulder blades on the bench, barbell placed on your hips with your knees bent. Next, lower your glutes to the ground and then use your glutes to squeeze your hips off the ground.
Next is side steps and squats with a resistance band. Place your resistance band right above your knees. Start by stepping to the left and then squatting instantly after you take that step. Do 10 to 12 repetitions per side then switch to the right side. Aim for 3 sets per side.
The last exercise is resistance band kickbacks. Place your resistance band around your ankles, face towards a wall and use that wall to help you balance. Concentrate on really targeting those glute muscles and not relying on your back to do the work. Aim for 3 sets of 12 to 15 repetitions.
Resistance Band Kickbacks:
Give this workout a go and you’ll be on your way to an amazing rave booty!