Sometimes it’s nice to mix up your training to prevent monotony and boredom. Well, that’s exactly what top-tier powerlifter Amanda Lawrence did recently when she decided to add a butt workout into her powerlifting routine. Lawrence is the reigning 84kg IPF World Champion and holds the raw squat record of 552lbs (USAPL) in her class which is a testament of how many hours she dedicates to her craft.
After a recent session of Sumo deadlifts and bench presses, she decided to do a super-intense “booty-burner” that would prove to be a nice change of pace while also targeting a few weak points which she explained in the post that she shared. Not to mention, it looks like it’d be a really effective glute routine to try if you’re looking for something new to try, in an effort to add more booty gains.
Here’s what she wrote in the Instagram post…
“Was feeling sorta fitspo last night so decided to hit a booootyy burner workout after deads & bench 🥵🙌🏼 It’s definitely been fun getting more creative with my accessories again just like I used back in the day before PL! It sometimes can get a little repetitive training just the main compound lifts everyday, yes being part of the job, but it’s definitely nice throwing in some variation here and there not only to have fun with it, but also to work on some weak points that may not necessarily be getting correct attention with just SBD! So here’s what I diddddd 😊
She posted her Sumo deadlift weight, sets, and reps along with her bench weight of which she completed prior to the butt session. The clips for these lifts are also in the below post following the butt workout.
Sumo deads: 515lbs 3×4 @ rpe 6
Bench: 255lbs 4×4 @ those hooks killll me on the unrack/rerack
This was the glute routine that she followed…
DB bulgarian split squat: 4×12
The Bulgarian split squat is an underrated but extremely beneficial lower body exercise. It works the glutes, hamstrings, quads, and core. Not to mention, you can load it heavy and it’s very effective for building unilateral (affecting one side) strength and function.
DB between-bench squat: 4×15
This is a unique butt-builder that you may have never seen done before. By holding a dumbbell with two hands and arms extended down in front of you, the range of motion is maximized allowing you to get a deep stretch while maintaining good balance. Try it out!
DB elevated foot reverse lunge into step up: 4×10
Another great exercise for improving unilateral strength and function, the dumbbell elevated foot reverse lunge into step really hammers the quads of the elevated leg, while maximizing the activation of the glutes and hamstrings during the reverse lunge.
Hip thrust using leg extension machine: 4×20
The hip thrust is a superior glute and hamstring movement and research has shown that it’s more effective than the squat or deadlift for targeting these muscles as well as the hip flexors due to the load placed directly on the hip crease.
This is a great workout to build not only your butt but your lower body in general. Feel free to give it a try as we’re confident you’ll take your booty gains to the next level!
Scroll through the post below to see the workout…
Also, check out this beastly 257.5kg/567.7lb squat she did recently…
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