MyFitness Ülemiste City and Rocca al Mare fitness clubs have an exciting new addition—a dedicated area designed specifically for glute and lower body training called the Booty Zone. If You’ve ever wished for more specialized equipment to target glutes, this is the perfect area to explore! 

What is Booty Zone? 

Weight training is the most effective way to develop glute muscles. While resistance bands and light exercises have their benefits, they cannot achieve the same level of muscle growth and strength as weight training. The equipment in the Booty Zone is specifically designed to help You sculpt strong, toned glutes in the most efficient way possible. 

The Booty Zone is ideal for everyone, from hobbyists to professional athletes, who require hip and hamstring strength for their sport. MyFitness personal trainer Kadri Paat tested the area and offers valuable tips on how to train effectively in the Booty Zone. 

• Deadlift Elite: This unique deadlift machine allows for both traditional deadlifts and single-leg deadlifts with the support of a special pad. This feature enables You to adjust the hip angle to focus the load on the glutes and hamstrings. The machine is user-friendly, allowing for dual-handed lifting, making it both comfortable and effective. 
• Hip Thrust Elite: Inspired by the Smith machine and hip thrust machines, this equipment provides an excellent tool for glute training. Its movable bar functions in both vertical and horizontal directions, ensuring controlled hip thrusts. If You’re aiming for strong, well-shaped glutes, this is the machine for You. 
• Pendulum Kickback: Designed for performing kickback movements in a lunge position, this machine effectively targets the glutes during the leg extension phase. It’s a great addition for athletes needing explosive sprinting power or lunge-like motions in their sport. 

• Kneeling Glute: This machine allows You to perform forward bends and extensions in a way that uniquely targets the glutes and hamstrings. The ability to execute these movements at an angle not possible with other equipment makes this a standout choice for glute training. 
• Dual Hip Extension: Resembling a hyperextension bench, this machine allows for added weight and adjustable foot positioning to intensely work the glutes and hamstrings. Focus on engaging these muscles rather than lifting with the back for optimal results. 

• Multi Abductor: Though similar to a traditional abductor machine, this equipment’s adjustable backrest enables highly specific glute medius training from various angles. It provides an excellent load precisely where it’s needed. 
• Glute Builder Ultimate Rack: This multifunctional gym equipment offers numerous options, such as hip thrusts, barbell squats, Romanian deadlifts, Bulgarian split squats, single-leg deadlift variations, and more. With this machine, You can complete an entire lower-body-focused workout

If Your goal is to sculpt Your glutes and legs, incorporating one or two glute/lower body-focused workouts per week in the Booty Zone is a great choice.

Hip Thrust Elite

How to Train in the Booty Zone? 

Effective training doesn’t mean using every piece of equipment in one session. Focus on 3–4 exercises that align with Your training goals. 

SAMPLE TRAINING PLAN

WARM-UP: 

• Rowing: 1 kilometer or 10 minutes on a cardio machine of Your choice. 
• Dynamic stretching: Include hip extensions, leg swings, lateral lunges, forward lunges, arm circles, hip circles, core twists. 

WORKOUT: 

• Deadlift on Deadlift Elite machine: 4×8 
• Hip thrust on Hip Thrust Elite machine: 4×8 
• Forward bend and extension on Kneeling Glute machine: 4×8 
• Abduction on Multi Abductor machine (reclined backrest): 4×12 

Optional upper body exercises: 

• Lat pulldown: 4×8
• Dumbbell shoulder press: 4×8
• Side plank (both sides): 3×45 seconds

COOL-DOWN: 

• Foam rolling or dynamic and static stretches to improve flexibility and mobility. 

Important Notes!

Adding 1–2 upper body exercises to a lower body-focused session is always a good idea. For glute and leg development, resistance training is essential. Light band exercises alone are unlikely to result in significant muscle growth compared to weight training. For example, exercises like step machine movements or side steps with bands won’t create glute hypertrophy (muscle growth). 

Resistance bands and step machines are useful for specific goals, such as rehabilitation or injury recovery. However, if muscle growth is Your goal, the machines in the Booty Zone are designed to be user-friendly and effective in supporting Your fitness journey. 

Need guidance? Ask a Personal Trainer! 

If You feel You need guidance, choose a personal trainer from the MyFitness website. They will ensure You perform exercises correctly and create a personalized training plan tailored to Your goals. 

Try the Booty Zone Yourself! 

Discover how effective and exciting training in the Booty Zone can be. Challenge Yourself, try something new, and take Your glute and lower body workouts to the next level! 

See You in training!