Sommer Ray, the popular Instagram model with over 25.6 million followers, has gained fame not only for her stunning physique but also for her dedication to fitness. Ray’s journey towards a well-defined and sculpted butt began at a young age, influenced by her body-builder father and fitness-oriented mother. In this article, we will delve into Sommer Ray’s butt workout routine, highlighting her exercises, approach to training, and diet, providing valuable insights for those looking to enhance their glute muscles.
Building an Instagram-Famous Butt
Sommer Ray’s commitment to her fitness regimen is evident in her rigorous workout routine. She frequents the gym approximately five times weekly, dedicating up to 90 minutes per session. To allow her body ample time to recover, she focuses on her lower body twice a week, listening to her body’s needs and adjusting her workouts accordingly. Ray’s philosophy revolves around variety and enjoyment, as she believes that the moment exercise feels like a chore, motivation dwindles. Let’s explore the key elements of her butt workout routine.
Warm-Up:
Ray begins with a dynamic warm-up routine before diving into her intensive lower-body exercises. She foam-rolled her legs, butt, and back to release tension and prepare her muscles. Following this, she spends six minutes on the stair stepper, alternating between one minute of regular climbing and one minute of skipping steps. This cardio-based warm-up helps to elevate her heart rate and activate her lower body muscles.
Butt-Building Exercises:
Ray’s butt-building routine incorporates a combination of compound and isolation exercises, utilizing various machines and equipment. She focuses on performing 15 reps of each move at a low weight, gradually increasing the weight after each set. Here are some key exercises included in her routine:
- Leg Press Machine: This exercise targets the quadriceps, hamstrings, and glute muscles. Ray performs multiple sets of 15 reps, gradually adding weight to challenge her muscles further.
- Cable Kickback: By attaching a cable to her ankle, Ray performs kickbacks to engage and strengthen her glute muscles.
- Abductor Machine: Ray uses this machine to target her outer thighs and glutes, performing sets of 15 reps to increase muscle activation.
- Adductor Machine: This exercise focuses on the inner thighs and glutes, enhancing lower body strength and stability.
- Hip Thrust on Hamstring Curl Machine: Ray modifies the traditional hamstring curl machine exercise by lying face-up with her upper back on the pad. She places the bar against her hips and engages her hamstrings and glutes to lift her hips against the resistance, forming a straight line from her knees to shoulders.
- Single-Leg Press on Assisted Pull-Up Machine: Utilizing the assisted pull-up machine, Ray places her foot where her knee should be and engages her thigh and glute muscles to extend her leg against the resistance.
- Donkey Kick With Ankle Weight: Ray adds ankle weights to intensify her donkey kicks, targeting her glutes effectively.
- Squat on Smith Machine: Ray performs four sets of 15 reps of squats using the Smith machine. This compound exercise engages multiple lower body muscles, including the glutes.
Cardio Finisher:
To conclude her butt workout, Ray incorporates a high-intensity interval training (HIIT) cardio routine using a jump rope. She hops for 1 to 3 minutes, takes a 30-second break, and repeats the cycle for up to six minutes. This cardio finisher helps burn additional calories and promotes overall cardiovascular fitness.
Nutrition and Diet
Maintaining her glute muscle mass requires adequate nutrition. Ray focuses on consuming approximately 70 grams of protein daily. She kickstarts her mornings with a protein shake and follows it up with six small meals throughout the day. While she occasionally prepares grilled chicken, veggies, and steamed white rice, she often eats out. At places like In-and-Out Burger, she foregoes the bun and gets her carbohydrates from starchy veggies and whole grains. Protein-rich options like turkey are a staple at places like Jersey Mike’s. When dining at regular restaurants, Ray looks for seasoned chicken with veggies and sweet potatoes to balance her macronutrients. While she adheres to a disciplined diet, she also allows herself indulgences like a slice of pizza and the occasional drink, such as tequila, to enjoy life while maintaining a healthy balance.
Inspiring Body Positivity
Despite her incredible physique, Sommer Ray emphasizes that her aim is not to motivate others to look exactly like her. Instead, she encourages self-love and acceptance. Ray acknowledges the societal pressure to conform to specific beauty standards but believes true confidence lies in embracing individuality. She encourages her followers to prioritize their well-being and find joy in their fitness journeys.
The Bottom Line
Sommer Ray’s dedication and commitment to her butt workout routine have undoubtedly contributed to her enviable physique. By incorporating a diverse range of exercises, focusing on muscle isolation and compound movements, and adhering to a balanced diet, Ray has achieved remarkable results. Her emphasis on body positivity and self-love serves as a reminder that true beauty comes from within. By adapting and incorporating elements of Sommer Ray’s butt workout routine, individuals can enhance their lower body strength and achieve a sculpted and toned posterior.
