It’s been a while since I’ve posted one of my favourite workouts, hasn’t it? And well, a recent discussion in the “Vegan Ladies Who Lift” facebook group prompted me to share a seriously KILLER ass workout that will be felt the next day fo’ sho’!

I often joke about crushing walnuts between my cheeks. Surprisingly enough, I’ve yet to attempt the actual “crushing” of walnuts between my well-trained gluteal parts but I’m pretty sure considering the amount of squats, lunges & deadlifts I do, this feat is possible. That is, however, a completely separate YouTube video in itself.

For now, I’m only going to share the exercises that will prep your fine arse for a magical walnut crushing act of its own (or at least help it to grow higher, tighter & firmer than all the butts in all the lands.)

So without further ado…

Sam Shorkey’s “Walnut Crushing” Ass Workout

Do 4 sets of 10 – 12 reps for each exercise and try doing this workout twice per week.

Lying Leg Curl
– Start with a light warmup set then do 4 drop sets meaning your first set is the heaviest and your last set is the lightest.
– Keep your hips off the bench when doing these and really squeeze your hamstrings.

Wide Leg Squats Super-set with Feet Together Squats (both on Smith Machine)
– Keep the weight light because you’re super setting and instead, focus on good form.
– Your first set can be no weight but make sure you’re going all the way down to the floor. I refuse to instruct with the term “ass to grass.”
– Super set means there is no break between wide stance and feet together stance.
– Try to increase the weight with each set.
– Use a barbell once you’re comfortable with Smith Machine squats.

Leg Extensions
– Go heavy and flex your feet/quads throughout entire movement.
– Really control the motion i.e. avoid letting the weight drop at the bottom and hold for a second when your legs are straight, at the top of the motion.

Leg Press: Wide Leg Stance Super-set with Feet Together Stance
– Much like the above squat variations, one set on the leg press will entail 10 – 12 reps with your feet high and wide then 10 – 12 reps with feet together, in the center of the leg press.
– Try to increase the weight with each set.

Dumbbell Stiff-Legged Deadlifts
– Go slowly and really stretch out your hamstrings on these.
– Bend your knees slightly at the bottom to avoid injury but keep legs straight for the most part.

Glute Bridges
– Really squeeze your ass and go slow on these. Hold for two seconds at the top.
– Yes these look super dirty but are a great “finisher” to a tough ass workout.

You’re done! Time to make your way over to the bulk nut section at Whole Foods 😉

– Sam