
5 Secrets To Build A Booty
By Katrina Scott on
Science-Backed Ways To Get Major Booty Results

1. Squat, squat, and squat some more
We always love doing squats, and youâll see a few variations with your Booty Band in todayâs workout in the Tone It Up app. The best news: one study says that the squat serves as a top way to strengthen those glutes. The half-lift variation you see throughout your TIU workouts can recruit your booty muscles even more, according to other research.Â2. Do a drop set
You know we love our drop sets! Youâll often see us do an exercise to fatigue with a heavy set of weights, then grab a lighter set and perform the same move ~ thatâs a drop set and the technique helps you score some serious sculpting benefits! Research proves that this can turn up the results on any exercise, include booty-focused moves. Check out more on the science behind drop sets here!
3. Work that hip extension (aka a kickback)
Youâll see us stand and kick our leg behind in todayâs Booty Work routine, and that movement is known as a hip extension. Research shows that this type of exercise is extremely effective at targeting your glutes. You can also hit a hip extension via a plank leg lift or a barbell hip thrust.Â4. Work the eccentric (or downward) phase of an exercise
Drop that squat low, and do it extra slow! The same goes for deadlifts, lunges, or any exercise ~ itâs all about going slow when youâre moving toward the ground or against gravity! Research shows that by focusing on the eccentric phase of an exercise â aka when the muscle lengthens â you boost muscle-building gains. Control is the key!5. Mix up a protein smoothie post-workout
When you have protein within 30 minutes after your workout, you help your muscles rebuild so they end up stronger! Lots of scientific studies prove this pay-off ~ which is why we love refueling with clean, plant-based, gluten-free TIU Protein! Whip up a smoothie from your TIU Meal Plan after you crush your Booty Work routine!Â
Get the full Booty Work routine + so many more incredible sculpting workouts for your beautiful booty, legs, arms, and abs in your Tone It Up app!
