When you're aiming to maximise posterior chain hypertrophy, the key lies in the order and selection of exercises. You don't need to use every machine in the gym in a single session; in fact, alternating your days between two different workouts lets you apply more intensity and recover better.
Today we're bringing you Booty Area Workout A, a session focused on applying maximum mechanical tension across horizontal and vertical vectors using half of our premium circuit, adding in dynamic work with the foam box.
Get your phone mount ready, because this session deserves to be filmed!
The starting point: waking up the muscle with the Glute Plio Foam
Before touching heavy iron, the first thing to do is connect the mind to the muscle. For this we'll use the anti-slip foam box. A great exercise to kick things off is the feet-elevated glute bridge. By lying on the floor and resting your heels on the top edge of the box, you get a much greater range of hip contraction than you would at ground level.
Do 3 sets of 15 reps without rushing, squeezing at the top so the area starts getting blood flow.
Maximum strength on the classic Hip Thrust
With the area now warm and active, we move straight to the king of the room: the standard Hip Thrust machine. This is the ideal station to move heavy loads comfortably. Just sit down and adjust the padded roller over your hips. Driving explosively through your heels, you'll feel how the guided range isolates the gluteus maximus right at its point of peak contraction.
Aim for 4 sets of 10 to 12 reps, controlling the descent and feeling the weight every second.
Heavy squats on the Belt Squat
The squat pattern is essential, but to stop your lower back tiring out before your legs, we move on to the Belt Squat. By strapping the belt around your hips, the load sits directly at your centre of gravity, completely freeing your spine from any pressure. Grip the front handlebar firmly, release the safety and descend deeply, breaking parallel. By keeping your torso more upright, you'll feel a brutal amount of work in the lower glute.
Do 4 sets of 8 to 10 reps.
Pure isolation on the Seated Hip Thrust
To finish exhausting the muscle fibres of the posterior chain, we close out the strength block with the Seated Hip Thrust. By sitting facing the front handlebar and locking the roller against your pelvis, your posture stays completely protected and fixed. Grip the handlebar firmly and drive your hips forward with power.
It's the perfect machine to chase real muscular failure over 3 sets of 12 to 15 reps, since by removing the need to balance the body, the stimulus goes straight to the glute.
Final burn on the Climber
To finish draining your energy reserves and leave the room with an unbeatable pump, we move to the final station: the Climber. Set the LED console to a medium intensity and focus on holding a steady pace for at least 15 minutes. The key here is not to take short steps but to chase deep strides, pushing the anti-slip pedals firmly from the heel. By continuously simulating climbing tall steps, you force your hips into deep extension that caps off the strength work of the whole session. It's the perfect finisher to speed up your metabolism, maximise calorie burn and leave the Booty Area having given it everything.