I workout 3 days per week. Fav exercises are glute machine, Bulgarian split squats/lunges, hip thrusts, regular squats, dead lifts, shrug bar/sumo squat or hip abductor. I do 3-4 sets of 12reps , of 5 exercises max. Change 3 of the exercises every week to not hit a "plateau". Common question "do I lift heavy enough" ? heavy is when you're struggling to complete your set. Tip: your glutes must be sore for at least 3 days post workout, that's how you know you've had an effective one.
Fave day of the week! Booty day Listen here.... Want to grow the peach? Focus on using HEAVY weight, lower reps. I train legs 2x a week. Get ready for the gains! 4 x 8: Front Squat Machine - Back Lunge with Kickback (this KILLS ME) 3 x 20 Decline Booty Raise with Ball. 4 x 8 Good Mornings 3 x 20 Kneeling Squat with Resistance Band Tag your booty gains BFF below!