If you’re someone who craves a tighter backside, you must approach your goal from two different angles. First you need to make sure that you get a good diet plan started that will help you burn off excess body fat present in the glute region and then second, you need to design yourself a workout program that will tone these muscles, adding more strength and definition.

The key to getting a firmer backside is to make sure that you always think of pressing through the bum area rather than using the front of the legs to power the movement. Far too many people call their quads into play which will only take the focus off the glutes, reducing the benefits these workouts provide.

While quad training is definitely important, it’s not going to help out with this particular goal. When doing the following backside tightening workout you’re going to notice a decent amount of single leg work, which ensures that you are placing the emphasis where you need to be.

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Remember to perform each exercise using a slow and controlled movement pattern as this will ensure that you keep the maximum amount of tension on the muscle tissues at all time.

Perform each workout once per week along with the rest of your lower body moves, making sure to take at least one day off between sessions for rest and recovery.

Workout A

Exercise

Reps

Sets

Rest

Lunges

12

2

30 seconds

Single Leg, Leg Press

10

2

45 seconds

Glute Bridge

25

3

20 seconds

Good Mornings

10

2

60 seconds

Workout B

Exercise

Reps

Sets

Rest

Split Squats

10

2

60 seconds

Single Leg Deadlifts

12

3

45 seconds

Reverse Leg Raises

10

2

30 seconds

Hamstring Curl

15

2

30 seconds

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