Steer clear of the bullshit to get a better booty

These days there are all sorts of "squat challenges" and high repetition bodyweight programming promising to "tone and sculpt" DAT ASS.  Don't believe everything you hear! Many of these ads and challenges aren't based on FACTS. Not only are a great set of glutes easy on the eyes, did you know it can also increase performance and prevent low back pain?!

photo courtesy of Jay Sullivan

I know that a lot of you do not have access to crazy amounts of equipment  or countless hours of gym time, the fact remains that you don't need much! I love training with a kettlebell and a suspension trainer to get the job done. Many of the following exercises can be done within the comfort of your home!
Talk about WIN- WIN

I don’t have all sort of fancy equipment and I don’t train athletes.
I train REAL WOMEN and the fact is ...they've gotten themselves some nice booties by following just 3 simple rules J

1. Nutrition-what you eat is going to effect the way you look. The majority of women would see better results if they drank more water, upped their protein intake using REAL FOOD and aimed to eat vegetables at every meal!
2.  If you have ANY hopes of growing your booty you need to be in proper alignment in order to access the glutes properly. 
3. Your warmup can make all the difference in the world.

Let's get going with your SEQUENCED warm-up.
Foam roll your tight areas.  Open up the hips and quads with this.  Get your glutes working with this or this.
AND FINALLY proceed through my 4 favorite booty builders!

(In each of the following exercises, maintain a stable core (not extend thru the ribs or lower back)
and keep the hips square.  These two simple cues can ensure a neutral pelvis and allow you to the reap the benefits of the exercise.) 

Hamstring hattrick (perform 8-10 reps of each movement without resting)

Deficit reverse lunge to single leg deadlift (perform 6-8 reps per leg)

Step Up to Lunge (perfrom 6-8 reps per leg)
Finish off with single leg hip thrusts (shoulders and heel elevated)  (perform 15-20 reps per leg)

Repeat for a total of 3 rounds!