Amanda Latona Shows How She Gets Those Glutes Bodybuilding
Hey, everyone atBodybuilding . My name is Amanda Latona. I am the 2009 Flex Bikini ModelSearch championships winner. I am a Team BSN sponsoredathlete and an IFBB Bikini Pro, as well as a Muscle Fitness Hers cover model. I am here today going to showyou a pro bikini glute training workout so you, too, can havesculpted bikini glutes
like a pro. If you're a beginner atexercising, don't worry, don't be freaked out, I'm gonna walkyou right through everything. Start light. You know, you don't have to dothe heavy rep range or the heavy weights like I do, or don'tstart with all of the exercises. Say, choose threeinstead of five.
Although I train every body partonce a week, I actually train glutes twice a week. I do it once on a Monday whenI'm strong, I'm fresh, and I do it again on a Friday. I mean, who doesn't wanta great butt, righté Yeah. Butts are back.
Okay, guys. Here we are on the leg press. Today I'm choosing to do myfavorite positioning, which is feet together. It allows me to lift heavier,get a little more strength behind me, and also shapes theouter sleeves, which is a very nice look to have. We're gonna start heavy on this,so choose a weight that can
allow you to do 10 to 12 reps. If you need a spotter, get one. Safety is first, guys. Gotta keep it safe. So what you want to do isyou don't want to start down here.' cause you never want to haveyour knees going over your toes. I like to do rightin the middle.
Remember, the higher you go up,the more emphasis you get on the glutes, which is why we're here. Okay, here we go. Also, when you're doing this,remember to press through your heels. Whenever you press through yourheels, basically, I like to be able to lift my toes up, 'causethat's how I know that I'm definitely gettinghittingthe glutes.
How To Do Squats For a Bigger Butt
To do squats for a bigger butt, you're goingto place your feet wider than shoulder width apart. You're going to pointyour toes out at a 45 degree angle. Keep your head up, and look straightahead, and then you're going to squat down as deep as you can. Okay, so let's go over it again. You're goingto place your feet wider than shoulder width apart. You're going to pointyour toes out at a 45 angle. Keep your head up, and look straight ahead,and squat down as deep as you can because the deeper you squat, the moreyou'll feel your butt muscles
working. So don't go down halfway. Go downas deep as you can to make your butt bigger. Now, if you have trouble going down deep becauseyour lower back bends too much or your heels come off the floor, keepyour head up instead of looking down to prevent your lower back from bendingtoo much. You may also want to do some lower back stretches before you squatto make you squat deeper, like this lion twist here, to stretch yourlower back. You can also do this roll here to dynamicallystretch and warm up your
lower back. You can do this advanced stretchhere to stretch your lower back and your hamstrings. To keep your heelson the floor while squatting, so you can go deeper, stretch your calveslike this, and do some light kicks like this all before you squat. But,if you still have trouble going down deep for squats, do your squats sittingdown on a chair or a box, and once that gets easy, practice squatting evendeeper on a lower chair or box. Here are some more tips you can use to geta bigger butt while squatting.
Make sure the bar is placed on your uppermidback and use a wide grip that's wider than shoulder width. If thatisn't comfortable for you, use a squat pad or a towel wrapped around a bar.Do not place the bar on your neck, and do not use a narrow grip. Make sure you focus on pushing through yourheels while you squat, and to help yourself push more with your heels, curlyour toes up slightly so all your pushing goes through your heels, whichwill activate your butt muscles more. Another advanced tip for getting a biggerbutt while squatting is to
pause for two to five seconds at the bottomof the squat, before squatting back up. Pausing at the bottom makes yourbutt muscles work more to help you stand back up. You also want to use moderate to heavy weightswhen squatting to build a bigger butt. So, make sure you're using aweight that's heavy enough to make you do only about three to eight repsper set, and you want to do five to eight sets of squats with moderate to heavyweights. Since you'll be using heavier weights, makesure you have your spotter, or
do your squats on a squat rack or a smithmachine to help you get your bar on your back. But first, just set up the pinsin a squat rack or a smith machine so if you do get stuck while squatting,you can safely rest the bar on the pins without getting hurt. Let's review, one more time, your main thingsyou need to do to get a bigger butt while squatting. Place the baron your upper midback and hold it with a wide grip. Place your feet widerthan shoulder width. Point your toes out at a 45 degree angle. Keep your headup, and look straight ahead.