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How To Grow Your Butt 2-3 Inches Bigger In 4 Weeks Or Less
They said do squats.
You did it.
They said do lunges too.
You tried it.
But somehow, your glutes aren’t growing.
Look, it’s not your fault, you were just given bad information.
And I’m going to fix that for you right now.
Growing bigger glutes is SIMPLE science!
Here it is, the basic concept:
"You have to engage the glutes with glute-specific exercises THEN make sure you’re eating enough healthy calories so that it actually grows!"
Nothing less and nothing more.
Those are the 2 main parts of the glute building equation.
Hit the glutes with the RIGHT exercises + A calorie surplus diet = Unstoppable Booty Gains!
Thats how I went...
Okay, I know what you’re probably thinking…
“But I’m eating a lot and working out and I'm still not making any gains!”
Most of the times it is one of the following:
- You’re not doing glute-specific exercises in the right sequence (the most common reason)
- And you’re not eating enough “high-quality” calories. Not just any calories… REAL wholesome food!
But from my personal training experience with clients, 85% of the time persons are doing the WRONG training routine.
And you can’t blame them.
Here’s the thing…
Most of the butt workout routines on Youtube, Pinterest and Instagram don’t work!
It just doesn’t.
The whole layout and design of those routines are missing critical parts that your glutes NEED to grow!
And without it, you’re just wasting precious time and effort.
The 3 Step Formula That Will Transform Your Glutes
From Average To A "Head-Turner''...
But first, let me introduce myself…
My name is Viky Unterberg, a lead team member at Femniqe.
We're one of the fastest growing authority on all things glutes training.
We create "glute-focused" in-depth content and workout videos every month that have been helping thousands of women across the globe.
I'm not telling you this to brag...
Just letting you know we take your glutes development VERY seriously.
Okay, back to that training formula. :)
You'd be surprised how much gains you can make with or without weights using this formula.
A lot of people tend to forget that the glutes are ACTUALLY muscles...
IF you train them with the right technique they will have no choice but to grow bigger.
This 3 step formula works whether you’re training at home using your bodyweight or using weights at the gym.
And even if you’re training at the gym, your glutes have NO IDEA how much weight you’re lifting.
The only thing your muscles respond to is the direct amount of mechanical tension they’re placed under.
And that tension can be created using your bodyweight with the CORRECT exercises.
If you apply this formula consistently, you'll be able to add mass to your glutes over the next few weeks.
Let's Look At The 3-Step Formula That Can
Add Up To 2-3 Inches Your Glutes...
Your butt workout session MUST combine 3 sequences that can be done in as little as 15 minutes.
Each of them play a critical role for glutes growth.
Let's get started…
Sequence 1: Glute Activation
This is just a fancy term for “warming up” your glutes.
You should never-EVER start a butt workout session without activating those glutes...
Unless you want to make very slow progress and possibly injure yourself.
Doing glute activation will make your glutes more engaged and gives a better performance throughout the workout session.
Which leads to BIGGER GAINS!
This sequence should involve no more than 2 stretching and isolation exercises targeting the glutes.
Again, you should NEVER skip this!
Here's An Example Of A POWERFUL Glute Activation Exercise...
The Cross-Single Leg Glute Bridge
When you're performing this exercise make sure to go at a slow pace and squeeze those glutes on every single rep.
How to do it :
• Get into starting position A, lying on your back with left leg bent supported by your heel and right leg crossed on top of left knee.
• Slowly raise your hips as far as possible and squeeze your glutes for at least 2 to 3 seconds.
• After that return to the starting position and repeat.
Glute Activation are more isolated movements targeted at the glutes ONLY!
- Not your hamstrings.
- Not your quads.
- Not your hips.
These moves should be done right before you get into your MAIN butt workout routine.
They aren't meant to fatigue the glutes...
But to make sure your glutes are ready to work so you are better able to use them during your workout.
Sequence 2: Time Under Tension (The Closest Thing To Magic For
FASTER Glute Gains)
Time Under Tension is basically how long your gluteal muscles are being worked during a set.
The idea is that the longer you can keep tension in your glutes during a set, the more you’ll exhaust them, FORCING them to grow & adapt...
This session is going to be one of the BIGGEST reasons why your glutes will have to grow.
Because you will be placing them under good tension for an extended time which leads to.... increase in SIZE!
So, if you want to grow your glutes at home or at the gym, you NEED this to overload the glutes for bigger growth.
After completing this sequence you will have a glute pump like never before!
In the Time Under Tension sequence you’ll doing glute-targeting exercises.
This is How You Grow A Bigger Butt
Without Bulking Up Your Thighs...
Here’s the thing…
The glutes are the largest muscles in the body but also notoriously, the laziest.
Meaning, if they can let any other muscle do the work for them, they will just sit back and watch!
The result… a pancake butt with quadzilla thighs.
Okay, I exaggerated a bit, but this is what WILL happen if you don't train correctly.
NOTE: I’m not saying squats are the devil. They do have there place but they do a VERY bad job at isolating and hitting the glutes.
If your goal is to grow glutes without growing bulky thighs, then your training routine needs to be tailored accordingly.
That means less squatting and more glute-hitting exercises!
Your glute workouts should be setting your peach on FIRE!
Sequence 3: The Burnout Phase (Pushing Your Glutes To The Limit for EVEN MORE Growth!)
In this last phase you’ll be hitting the glutes with every bit of energy left.
This include exercises that will target various angles to proportionately develop your glutes.
One area that a lot of people forget to train is the Gluteus Medius which, when developed, gives you rounder and curvier looking hips.
If you apply this glute training formula, you WILL add mass to your glutes...
Without using weights or equipment.
By using your bodyweight to overload the glutes it will respond by growing.
Consistently hit the glutes with this workout sequence, and you'll have to start buying new jeans to fit those growing glutes...
So, Let's RECAP The Glute-Boosting 3-Step Formula…
Your routine must follow the 3-sequence formula for maximum gains:
Sequence 1: Glute Activation (Priming the glutes)
Sequence 2: Time Under Tension (Forcing the glutes to expand/grow)
Sequence 3: The Burnout Phase
Important note: If you plan on training with weights at the gym then you don’t really need Sequence 3.
Reason is, you will be able to overload the glutes a lot easier by simply increasing the weights.
For those of you training at home without weights you MUST do Sequence 3 to push the glutes to its limit for bigger gains.
This formula only works with the RIGHT TYPE of exercises...
Remember, we’re not talking about squats or lunges...
Those won’t isolate the glutes, they will just grow your thighs thicker.
This is a straight-up glute building formula.
It doesn’t include squats, deadlifts or lunges… just movements that set your rump muscles on fire!
Now you can walk around with head-turning glutes that even a pro-athlete would be proud of… in just 3 days a week without the complex training program.
This is THE At-Home glute training formula that you can use right now to start growing those glutes.
With this system:
- You'll be able to ADD SIZE to your glutes in less than 30 days.
- You can complete glute-building workouts in as little as 15 minutes.
- You won't need to workout more than 3 times per week.
- You won't need to lift a single weight or use any heavy-duty equipment.
We figured out how to force your glutes to grow at-home and created a program that entails only 3 workouts per week.
It couldn’t be simpler, and quickly delivers the results you want - a bigger, rounder and more developed butt in as little as 15-minutes per workout.
It's designed to force your butt to grow using the bodyweight to hit every gluteal muscles from every angle.
We've designed an exclusive program that uses this formula in every single routine that have being producing AMAZING results for women since its launch!
Copyright 2020 by Femniqe