Build Your Booty Workout | Miami Trainer Maria Paula Silva

Take your glutes to the next level with this unique booty workout from RSP athlete and Miami trainer Maria Paula Silva. ► Try AminoLean by RSP Nutrition: https://bbcom.me/3uaCu6x ► Glute and Hamstring Workouts for Women: https://bbcom.me/3tYzFVX ► Subscribe: http://bit.ly/2DK5lGD Having a nice "backside" used to just mean that you had a great butt, but increasingly more women—and not just Olympia contenders—are embracing strength and physical power, which means more than just a nice booty. It now refers to what I like to call the perfect partnership of the glutes and hamstrings. 1. Barbell Hip Thrust or Banded Hip Thrust: 3 sets, 20 reps 2. Romanian Deadlift or Banded Romanian Deadlift: 3 sets, 15-20 reps 3. Nordic Curl or Partner Nordic Curl: 3 sets, 15 reps 4. Machine Hip Thrust or Bodyweight Hip Thrust: 3 sets, 30 reps 5. Hyper Extension or Bench Reverse Hyper Extension: 3 sets, 15 reps 6. Hip Abduction or Banded Wall-Sit Abduction: 3 sets, 30 reps The three gluteal muscles that make up the buttocks are the gluteus maximus, gluteus medius, and gluteus minimus. As the name suggests, the maximus is the largest of the three. It is responsible for hip extension, lateral rotation, hip abduction, and sacroiliac stabilization. This big muscle contributes to some big movements: • Deadlift • Sumo squat • Lunge—forward, backward, traveling, side • Hip thrust • Bridge • Bulgarian split squat • Glute-ham raise Because the gluteus maximus works with hip extension, you can see how many hamstring exercises are also excellent glute exercises. A deadlift, bridge, or any type of thrust will use both the hamstrings and the gluteus maximus. The gluteus medius is half the size of the gluteus maximus. It sits more laterally and is worked with lateral rotation, lateral extension, and lateral abduction. This is the muscle that can fix the dreaded "flat" butt, and it's also the muscle that can improve a host of injuries or a problematic gait. Knee instability or ankle issues are often traced back to a weak gluteus medius. | Follow Maria Paula Silva | ► Instagram: https://www.instagram.com/maripauu/ | Follow RSP Nutrition | ► Instagram: https://www.instagram.com/rspnutrition/ 00:00 - Intro 00:30 - Pre-Workout 00:58 - Barbell Hip Thrust or Banded Hip Thrust 01:20 - Romanian Deadlift or Banded Romanian Deadlift 01:35 - Nordic Curl or Partner Nordic Curl 01:50 - Machine Hip Thrust or Bodyweight Hip Thrust 02:05 - Hyper Extension or Bench Reverse Hyper Extension 02:20 - Hip Abduction or Banded Wall-Sit Abduction ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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