Build A Sexy Bikini Butt | Workout for Women with These 3 Exercises



In this episode Adam shares 3 exercises to help women build a sexy bikini butt. We cover why focus sessions are important and how to develop areas that are lagging. For the first exercise, we refer to the glute connection to aid in what we call “sleepy butt syndrome.” Since most people are quad dominant we begin with Frog Pumps, aka Butterly Bridges. Make sure you are hinging properly at the hips with slow and controlled reps, remembering to pause at the top.

4 Sets
10-15 Reps
30-60 Seconds Rest

Next up we have the Sumo Deadlift. Get into a wide sumo stance and be sure to externally rotate your feet. Repeat sets, reps, and rest.

Last up is the Bulgarian Squat. This exercise is crucial because you’re able to isolate one leg at a time. We love this squat because it is hard to cheat. Place all emphasis on your front leg and start off with a light weight, remembering to go through the full range of motion.

If you enjoyed this, you’ll love our video “Why Your Butt Won’t Grow” and the 3 Exercises to Wake Up Your Sleepy Butt!

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20 Responses

  1. Nat says:

    I can't stop looking at his toned arm's💪😈😍😍😍😍. Can I put him on my Christmas list #1 and only. Lordddd😢…

  2. Jay Workman says:

    Anyone else notice the guy looking through the doors like he was trying to get in? Lol

  3. Cwsing 7 says:

    Love the channel guys♥️♥️♥️

  4. I love thus channel but i wish there was a few more things for female training

  5. 37488059 says:

    she knew she was going to record this video for his viewers and she chose this shorts lmfao no morals

  6. Vadym Shatov says:

    I bought instruction from Unflexal Workouts and I learned about workouts much more.

  7. Is it better to perform this with no weights and barefoot to adjust for the disconnect if you're doing it for the first time?

  8. Anita Kuzeva says:

    Bulgarian squat , never heard of that but I am from Bulgaria lololololol

  9. Carlee King says:

    Im just a little confused as to why you are having her do so many reps when in another butt video you mentioned doing lower reps to build muscle? Shouldnt we be in the 4-6 rep range? TIA!

  10. Don't forget the most important part, which is to take FB selfies lol

  11. king quad s says:

    I jumped straight to comment section.😂😂😂😂😂

  12. I'm definetly going to integrate these excercises in my female client's programme

  13. Roman Leija says:

    High tech shoes = low tech feet… what happen to dead lifting in only chuck taylors

  14. Suh Duh says:

    Why does she always have this look as if she wants to give him a blow job?

  15. M. Thunder says:

    More Melissa in your vids please 😍 We'd rather watch her demo the moves instead of you guys!

  16. yolol says:

    should have let her show off the glutes, she looked like she was up for it.

    i'm going to try these out for sure, girls love glutes on guys too so it really goes without saying, every guy should be training glutes.

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