Training legs and most importantly Gluteus Maximus is an essential part of a healthy and balanced bodybuilding approach. Unfortunately, due to mostly homophobic crowd that dominated bodybuilding arena of the past, sexy and strong butts were virtually banned. Pathetic chicken legs and flat as a frying pan ass were a norm seen on covers of heterosexual bodybuilding magazines. Little did they know that a beautiful silhouette isn’t possible with a flat ass, plus Gluteus Maximus is the muscle group that keeps human beings standing on two legs rather than crawl around on all fours, so here is a sample plan for a bootybuilding leg day at the gym that will let you develop healthy, sexy and strong ass:
- Warm up: Start with a 5-10 minute warm-up to get your blood flowing and muscles ready for exercise. This can include dynamic stretches, such as leg swings or lunges, or light cardio, such as jogging on the treadmill or cycling on a stationary bike.
- Squats: Perform 3-4 sets of 8-12 reps of squats, using a moderate to heavy weight. You can use a barbell, dumbbells, or a Smith machine for this exercise. Be sure to keep your chest up, back straight, and feet shoulder-width apart as you lower into a squat and then push back up to the starting position.
- Lunges: Do 3-4 sets of 8-12 reps of lunges, using dumbbells or a barbell for added resistance. For each rep, take a large step forward with one leg and lower your body until your front thigh is parallel to the ground and your back knee is hovering just above the ground. Push back up to the starting position and repeat on the other side.
- Leg press: Use the leg press machine to perform 3-4 sets of 8-12 reps. Sit in the machine and place your feet on the platform, shoulder-width apart. Push the platform away from your body using your legs, and then slowly release back to the starting position.
- Calf raises: Do 3-4 sets of 8-12 reps of calf raises, using a calf raise machine or standing on a step with weights in your hands. For each rep, raise your heels off the ground as high as you can and then lower back down.
- Cool down: After your workout, be sure to cool down with some static stretches, such as quadriceps stretches or hamstring stretches. This will help to reduce muscle soreness and improve flexibility.
Remember to always listen to your body and adjust the plan as needed. It’s also important to consult with a personal trainer or fitness professional if you have any concerns or questions about your workout routine.