- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week1
- Time Per Workout45-60 minutes
- Equipment RequiredBodyweight, Cables, Dumbbells, Machines
- Target Gender Female
- Workout PDF Download Workout
Team BPI athlete Courtney King recently visited the Muscle & Strength Headquarters to give us some insight into how she trains.
While she was here, we asked the 2016 Ms. Olympia Bikini winner if she would share her full glute workout with us.
And to no one’s surprise; it’s intense.
Full of supersets, slight technique variations, and volume, Courtney King’s Booty Burner workout is sure to help you accomplish your goals of building a bigger and stronger set of glutes.
The Booty Burner Workout
Below you will find the workout table for Courtney King’s Booty Burner workout.
The workout incorporates supersets on every exercise. This will allow you to keep your heart rate high during the workout as well as increase the amount of volume you perform during the workout in a shorter amount of time.
The only rest in between exercises is the time it takes to get from one machine to the next. Between supersets, rest for 30-90 seconds.
This workout can be performed 1-2 times a week. For the best results, incorporate it into a complete workout routine.
|1a. Single Leg Deadlift||3||10|
|1b. Goblet Squat||3||10|
|2b. Reverse Hack Squat||3||12|
|3a. Cable Glute Kickback||3||10 per leg|
|3b. Stiff Legged Deadlift||3||15|
|4a. Bodyweight Hip Thrust||3||10|
|4b. Single Leg Bodyweight Hip Thrust||3||5 per leg|
Courtney’s Technique Tips on Each Superset
Courtney uses some slight variations to each exercise to get the most out them. These minor tweaks include things such as altering foot position, altering the width of your stance, and the machines used.
By incorporating these techniques to the exercises, Courtney ensures she hits every angle of her glutes.
Superset 1: Single Leg Deadlift & Goblet Squat
For the first exercise, Courtney performs single leg deadlifts. If you need to hold on to something to maintain your balance, you can. Courtney tries to do it without so she can work on her balance while performing the exercise.
Once you’ve finished single leg deadlifts, you’re going to go straight into goblet squats. Courtney utilizes a wider stance when performing this exercise and focuses on getting a good depth during the squat.
When pushing her way back up, Courtney likes to slightly roll her feet out. This enables her to better isolate the outer part of her glute and leg.
Superset 2: Hyperextensions & Reverse Hack Squat
Courtney loves incorporating the hyperextension and focuses on isolating the glute when performing them. Courtney keeps a wider stance by placing her feet on the edge of the hyperextension bench and points her toes slightly out.
After you’ve finished those, slowly exit the machine to avoid any kind of head rush and head over to the hack squat machine.
When performing reverse hack squats, Courtney uses a wide stance and tries to push through the heels.
Superset 3: Cable Glute Kickbacks & Stiff Legged Deadlift
Courtney performs cable kickbacks by performing the full range of motion with an added pulse at the top of the contraction. This helps eliminate any momentum and lower back involvement used to move the weight, better isolating the glute.
For stiff legged deadlift, Courtney utilizes the deadlift machine. However, not a lot of gyms will have this machine, so you can use the barbell or dumbbell variation to perform this exercise.
Superset 4: Bodyweight Hip Thrust & Single Leg Bodyweight Hip Thrust
To finish off her workout, Courtney utilizes a couple of bodyweight exercises.
For these exercises, Courtney elevates her feet onto a platform to help provide a greater range of motion.
Warning! Every man will stop and tell you that you are using the hack squat machine wrong. Every. Single. One.
And as a trainer and massage therapist I am inclined to agree, especially for a beginner who isn't necessarily strong in posture or know their limits yet...that neck posture with weight on the shoulder stresses me out too...
Great moves and tips from Courtney! But the camera angles are horrible!! She explains how to position the feet and they are nowhere to be seen!! And the camera is constantly moving and zooming in and out for no reason! Are you trying to show how to do an exercise or zoom in on random parts of the body?!?