...well.. you know the rest!
If you're looking to increase, lift, or tone your hind quarters look no further.
Your glutes are a complex muscle group. They are made out of many muscles, out of which the biggest 3 are: the biggest one Gluteus Maximus, partway under it is the Gluteus Medius, and under the medius is the Gluteus Minimus. Now, in order to make that booty grow, you have to make sure to engage all of the muscles.
These are the moves to transform your biscuits into hot cross buns!
Barbell Hip Thrusts.
Back Squat.
Front Squat.
Bulgarian Split Squat.
Deadlift.
Romanian Deadlift.
When growing any type of muscle it is important to eat adequate starch (carbs) and protein. Your muscles will not grow without them, but your appetite will which leads to lots of frustration.
Good meals pre-booty sesh:
Oatmeal + fruit
Whole grain toast + nut butter
Eggs and sweet potatoes
Brown rice breakfast stir fry (eggs and veggies)
Tip: try and avoid dairy because it causes inflammation!
