Posted on May 10, 2013 by Jenny Cromack

As a personal trainer at Motive8 North one of the most common goals of our female clients is the toning of their bum. Now unfortunately just smashing out thousands of repetitions of squats wont tone your rear, its just as vital that your body fat is low enough so there is nothing shaking over the top of those firm gluteus muscles. However here are two workouts to complement your training:

Building mass in the gluteus – complete 2x per week

1. Weight should be around 70-80% of your 1 rep max
2. Progress the weight by 5-10% each week if you hit the rep range for all sets
3. Use the full range of motion- form is more important than weight
4. We are looking for the muscle to fail
5. Enjoy the program:

• A- Back squats 4 sets 8-12 reps (rest 60s between sets)
• B1- Raised heel squats (full depth) 3 sets 8-12 reps
• B2- Glutei Bridge 3 sets 20-25 reps (rest 60s between sets)
• C1- Dead-lifts 3 sets 6-8 reps
• C2- Alternating leg Lunges 3 sets 16-20 luges (60s rest between sets)

Firming the gluteus– Complete 2-3x per week

1. Weight should be  50-60% of your 1 rep max
2. Progress the weight by 5-10% each week if you hit the rep range for all sets
3. Use the full range of motion- form is more important than weight
4. You should be a deep burn instead of failing
5. Enjoy the program:

• A- Back squats 4 sets 15-20 reps (rest 45s between sets)
• B1- Raised heel squats (full depth) 3 sets 15-20 reps
• B2- Glutei Bridge 3 sets 20-25 reps (rest 60s between sets)
• C1- Dead-lifts 3 sets 12-15 reps
• C2- Alternating leg Lunges 3 sets 24-28 luges (60s rest between sets)

After 6 weeks of this program you should notice amazing differences In the tone of your gluteus.