A personal trainer has shared the exact booty workout she followed to completely transform her glutes – and it’s not as strenuous as you might think.

Sophie Allen, from Melbourne, shared two photos of her behind showing just how much can change in four months.

Describing workouts targeting her lower half as a ‘favourite’, the 29-year-old athlete was only too happy to tell her 246,000 Instagram followers the exercises that helped her achieve the results. 

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Sophie Allen, who is from Melbourne, Australia, shared two photos of her derriere showing just how much can change in four months

‘These are a few exercises with single leg triple extension movements (step ups and pistol squats), contracting the muscle in the lengthened position (good mornings) and shortened (hip thrusts),’ she wrote alongside a video.

‘That’s how we want to hit those glutes. That and lifting heavy/progressive overload, high rep and low rep work.’ 

Five different movements is all it takes to shape the behind of your dreams, with a combination of four and three reps each time.

Five different movements is all it takes to shape the behind of your dreams, with a combination of four and three reps each time

Describing workouts targeting her lower half as a ‘favourite’, the 29-year-old athlete was only too happy to tell her 246,000 Instagram followers which exercises helped her to achieve results

Which workouts does Sophie Allen do to enhance her derriere?

1. To start with she does ‘Good Mornings‘ on the Smith Machine, using maximum effort to push through four sets of 8-10 reps.  

2. She then lays back on a bench with a bar and performs four sets, 10-12 reps each, of hip thrusts. 

3. Next the bikini competitor does high step ups on a block, completely three sets of eight reps. 

4. Her next exercise was a resistance band back extension, which can be done with either a weight plate or a resistance band, depending on how heavy you want the move to be.   

5. Finally, assisted pistol squats (three sets at eight reps) work deep inside the glute tissue to lift it. 

She swears by a combination of ‘good mornings’, hip thrusts, high step ups, resistance band back extensions and pistol squats.

Her ‘booty’ days tend to be Tuesday, Thursday and Saturday with a sprinkling of upper body and cardio work to keep her muscle mass the same.

It also gives her body time to recover from the intense gym sessions.

Another workout she has tried include deadlifts, single arm rows, lying leg curls, 45 degree leg press and frog pumps.

She only rests for 30 to 60 seconds – depending on the intensity – between each exercise.

This ensures her heart rate is maintained and her body is working at maximum range for fat loss and muscle gain.

Contrary to popular belief, Sophie said that your glutes can actually take a lot of strain and can be worked out more than other parts of your body. 

To start with she does ‘Good Mornings’ on the Smith Machine, using maximum effort to push through four sets of 8-10 reps

But she stresses that no workout is complete without a good quality diet behind you

Sophie Allen’s day on a plate

Breakfast: Fried egg whites, peanut butter, macadamia nuts and cinnamon

Post-workout snack: Raspberry and rice milk smoothie with protein powder

Lunch: A Lebanese-style dish with hummus, rice, lamb, chicken and a mixed salad

Afternoon snack: Ground turkey, broccoli, avocado and coconut oil

Dinner: A combination of greens, chicken breast or grilled fish, sweet potato and rice.

But she stresses that no workout is complete without a good quality diet behind you.

A typical day for the trainer might start with a breakfast made up of fried egg whites, peanut butter, macadamia nuts and cinnamon.

She follows this with supplements in the form of BCAAs (which stands for branched-chain amino acid).

BCAAs are proven to increase muscle growth, decrease soreness after a heavy sweat session and keep you alert during a workout.

For a simple post-workout snack, a raspberry and rice milk smoothie with her regular protein powder does the trick.

For a simple post-workout snack, a raspberry and rice milk smoothie with her regular protein powder does the trick

By lunch when hunger levels have spiked again, Sophie will typically eat a Lebanese-style dish with hummus, rice, lamb, chicken and a mixed salad.

An afternoon snack comes in the form of ground turkey, broccoli, avocado and coconut oil.

Dinner is a combination of greens, chicken breast or grilled fish, sweet potato and rice.

‘For my stressed friends or people who find themselves a little wired at night, try and eat your carbs at the end of the day because it will work to downgrade your cortisol levels,’ she said.

She is often praised online for her hard work in the gym and the benefits have certainly paid off. 

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A list of the EXACT workouts this personal trainer, 29, swears by for building a perfect booty

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