Brazilian Butt Lift Workout for Women – better buttocks

Brazilian weightlifting training
This Brazilian butt workout lift exercise is designed to target your buttocks, developing a larger and more round booty. Hit all your butts and thighs, giving you a sexy and toned booty.



Split Bulgarian squat

The split squat is a great exercise in Brazilian butt lift training! It is a difficult one that builds a serious booty.

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1. Place the ball of one foot on a stable and elevated platform behind you. Put your weight mainly on the front leg that is in front of the platform. When performing the squat, your knee should be directly on your foot at its lowest point. This determines by far in front of the platform that your foot should be.
2. Bend the knee of your front leg and lower it into a single-leg squat. Keep your core tight. Lower until your knee is directly on your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.

3. Squeeze the glutes, elevating you to the starting position. This is a representative.
4. Repeat for the other leg.

Related: How to lift your butt with simple training

High Donkey Kicks for better buttocks

Try this variation of the donkey kick to increase the difficulty, add resistance to your glutes and work your shoulders.
1. Start with your hands and the tips of your feet, with your legs stretched behind you and your back slightly rounded. Place your hands directly under your shoulders.
2. Squeeze your gluteus, kicking one leg back towards the sky with your leg straight, pressing on top for 2-3 seconds.

3. At the same time, push with your hands to push your body back with your leg.
4. Slowly return your leg until it is over the balls of both feet, and pull your arms until your shoulders are on your hands again. This is a representative.
1. Repeat for the other leg.

Must read: 4 simple exercises to tone your butt in no time

Also: What happens when you do butt clenches in your seat?

Related: Will exercise make your butt bigger?

Deadlift for butt or buttock workout

Deadlifts are another key exercise that you really must master. They are also the exercise in which you will probably lift more weight, so they are fun!
1. Place a bar in front of you and stand behind with the shins touching the bar, with the feet separated at the hips. Keep looking directly in front of you throughout the movement.
2. Lower yourself down, holding the bar wider than your feet. Either you have your palms facing back, or you have one facing forward and one facing backward. This reverse grip helps prevent the bar from rolling, which can be a problem as you lift heavier weights.
3. While holding the bar, squeeze your shoulder blade and tighten its core. It is essential that you keep your spine in a straight and neutral position. Do not bend it when you perform a dead weight. The deadlift is a fairly direct movement, the difficulty comes because you can easily hurt your lower back if you’re not careful.

4. Squeeze your legs and power through your heels. Lift the bar against your shins, keeping it close to your center.
5. As the bar rises to the level of the knees, move them back to continue raising the bar to the thighs. Squeezing the buttocks at the top of the movement, but without leaning back (this is bar shape).
6. Slowly lower the bar down again, pushing the knees forward as the bar passes lower than them. This is a representative.

Variation: Romanian deadlift

Romanian deadweight is the variation we use for this Brazilian butt lift training. It is a great variation on the standard deadlift to actually work the hamstrings and hit the lower glutes. Perform it in the same way as a standard deadlift, but do not bend the knees. As you lean forward, you will feel a stretch in the hamstring. As this progresses, squeeze the hamstrings to bring the torso up.
As with standard deadlifts, be very careful to do them slowly and carefully. Do not arch or curve your back, you will instantly regret it.

Related: How to do squats correctly for bigger buttocks [Bigger Bum activation techniques]

Dumbbell Step Ups

Step ups are a great easy way to strengthen your quadriceps and glutes, which makes them a great addition to our Brazilian butt lift training.
1. Find a raised platform, bench or chair. Place one foot on the platform, making sure it is secure and firm. Keep a dumbbell in each hand for strength.
2. Squeeze the quadriceps on the raised leg to raise your body and climb onto the platform.
3. Slowly release and lower again. This is a representative.
4. Repeat for the other leg.

Squat with lateral lift of the leg

This is a great dynamic movement to hit multiple muscle groups.
This is a great dynamic movement to hit multiple muscle groups.
1. Hold a weight in each hand, cleaned up to shoulder height. Perform a standard squat, going down an inch or two above the ground.
2. Squeeze your glutes and hamstrings to send your torso up. As you are almost standing straight again, lift one leg to the side, squeezing the buttocks, the core and the hip abductors.
3. Hold your leg on top for 1-2 seconds before lowering it slowly again. This is a representative.
4. Repeat for the other leg.

Glute Raise Bank

The gluteal augmentation is essentially a two-legged donkey kick, which adds variation to your Brazilian butt lift training.

1. Lie on your forehead on a bench, with your hips at the end so your feet can touch the floor while your legs are straight.
2. Lift your legs off the floor, keeping them bent at the knee.
3. Tense the buttocks to lift both legs at the same time towards the sky. Squeeze on top for 2-3 seconds.
4. Slowly lower your legs down. This is a representative.

Lateral Lunge for your buttock workout

1. Start with your feet separated at the hips, place your hands on your hips. Keep your back straight and your shoulder blades joined.
2. Send one leg to the side, squatting while supporting your leg and stationary hands. Hold for 2-3 seconds.
3. Push back on your bent leg, returning to a standing position. This is a representative.
4. Repeat on the other side.

Glute bridge to raise the leg

This variation of the gluteal bridge helps to eliminate some stability while working your legs.
1. Perform a standard glute bridge.
2. At the top of the gluteal bridge, tense the hip flexors and abs, lifting one knee until it is directly above you.
3. Slowly return the leg back to the ground. This is a representative.
4. Repeat with the other leg.

Squats for your butt workout

The pistol squat is the king of the lower body, bodyweight exercises. It is very difficult to master, but incredible in the construction of strength and the size of the legs without weights. Besides, it’s a great party trick!
1. Stand on one leg, getting a balance and making sure your weight goes through the heel. Extend your arms in front of you and lift the other leg so that the knee bends. His raised leg will form a counterweight to give him stability.

2. It really squeezes your core and the leg you’re standing on. Slowly bend the leg down the torso down. Take it easy.
3. At the lowest point, your butt should be an inch or two off the ground and your other leg should extend straight in front of you.
4. Squeeze your leg again, slowly lifting your body up again. This is a representative (congratulations)!
5. Repeat on the other leg.

One Cable Cable Kickback

The recoil of the cable similar to a gluteal augmentation, but allows you to precisely control the resistance.
1. Adjust the cable machine so that it is on the lower pin. Grasp the ankle cuff and wrap the cuff around your ankle.
2. Place your other leg towards the machine, you can press your toes against it. Have a slight flex in this leg.
3. Place the arms against the pillar for stability.
4. Straighten the other leg and slowly move it backwards. If you feel this in your lower back, lift your leg too high. Squeeze the gluteus on top for 2-3 seconds.
5. Slowly lower the leg down. This is a representative.
6. Repeat on the other side.

Don’t forget my number one recommendation for losing weight, you must start now, see you soon.

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Jane Randall
Jane Randall
New York. Miami / UK Former Minfullness and Entrepreneur, Scientific Research Analyst
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