Soccer Booty Workout #3: Glute Pump

Soccer Booty Workout #3: Glute Pump

It’s been a hot minute since I’ve posted a #soccerbooty workout.

Yes, I’m still working on getting a patent on the hashtag #soccerbooty, but honestly, the world isn’t ready for its power quite yet. ;-0

Daily butt training, whether it is low intensity high rep work, or under-the-bar heavy hip thrusts, has built my booty into a curvaceous machine. In general, I’m a stronger soccer player, faster runner, and powerful human being.

Admittedly, as I write this post, I’m in a lodge taking a break from an 8-hour run of snowboarding. Needless to say, MY ASS HURTS.



If I didn’t train my glutes every day, I would be in much more pain and potentially at a higher risk for falling down the slopes face first.

Bret Contreras, The Glute Guy, says we should indeed train our glutes every day. Why? Well, they can handle it. Plus, there is a multitude of bodyweight glute variations that you can do anywhere – your bedroom, your cubicle, your dentist’s waiting room.

Without further ado here is Soccer Booty Workout #3:

1) Hip bridge with band abduction x 3 reps
2) Single-leg hip bridge x 3 reps each
3) Stabilization fire hydrant (hand on opposite shoulder) x 3 reps each
4) Plank straight kickbacks x 3 reps each
5) Lateral squat x 3 reps each

Repeat 3-5 times.


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