*Increase the intensity by adding an exercise band or ankle weights * Lying side-leg raises 20-25 reps 3 sets Program one: Toning and lifting the glutes program Do not work your lower body back to back, rest is important to get the results you want. Rest between your legs days, you can do upper body, core, or cardio. Do no t stay on the same weight for weeks, you will not achieve your goals.įor toning and lifting, you can increase the weight but if not increase your reps. The goal is to increase the weight every week if you can. For growth, you will only do 10 - 12 reps except for the hip thrusts with one minute to one minute and 30 seconds rest between sets.įor growth, you must lift heavy weights. With program one for toning and lifting, you will perform 15 - 25 reps with 45 seconds to one minute between sets. If you desire lifted and tones glutes, follow program number one, and if you want to grow your gluteal muscles follow program number two. Below, I have two programs you can follow according to your goals. To achieve your booty goals, you have to do more than the hip thrust to have larger or toned glutes. Our high resistance bands easily clip into BootySprout, and they are covered in nylon for extra safety!Īffordability: We wanted to make BootySprout available to everyone, and our goal was to achieve a price of under $200.īooty Sprout has a hip thrust workout plan on their site but it just involves that movement. Resistance bands are a much safer method to hip thrust with high weight. Moving around 90+ lbs at a gym is difficult to manage, and placing heavy dumbbells on your lap is dangerous. ![]() Safety: Significant weight is required to effectively grow and tone the glutes. It can be stored flat under most beds or stood up in the closet. Simply open, strap in, and thrust!Ĭollapsible: BootySprout can fit into even the tiniest of apartments! It weighs 22 pounds and easily folds up to 2 feet 1-inch x 2.5 feet x 7 inches. A BootySprout workout takes 10-15 minutes. BootySprout is safe up to 450 lbs of resistance!Įase of Use: Barbell weighted hip thrusts require significant setup time, both before and between sets. BootySprout comes with 135 lbs of resistance, and we sell extra 70 lb bands. The following statements are what Booty Sprout says about their product.Įffectiveness: To effectively work out your glutes, very high resistance is required. The Booty Sprout addresses all of the above issues. I often skip this move because it is not easy to do and perform correctly. It can be very cumbersome trying to get the heavy barbell onto your hips and positioning yourself correctly on a bench. The traditional hip thrust is performed with an exercise bench and long barbell. ![]() The movement engages your glutes, hamstrings, lower back, abdominals, and hip flexors. The hip thrust exercise has you squeezing your glutes and lifting your hips toward the ceiling. With Booty Sprout, you perform a move called the hip thrust. If you have been on Facebook lately, you might have seen this piece of exercise equipment to tone and build your glutes.
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