Instagram is a great place to share your photos with friends and family. More and more, it's also a platform for people with classically impressive bodies to build their brand as influencers.

While a lot of these fitness influencer accounts are little more than pictures of abs paired with affiliate sales links, there are some that provide entertaining content and insights into the workout routines that gave them their physiques. One of the influencers that falls into the latter category is actually a duo. Husbands Rick and Griff, better known by their Instagram handle Rick and the Griffopotamus, stand out across their social platforms and on OnlyFans with relatable insights into their daily life, comical glimpses into their marriage, and... lots and lots of booty. 

These two gentlemen have invested a significant amount of time into building their brand as both erotic and intimate, and their physiques play a big role in that. Between you and me, however, they'd be nothing without their photograph-taking cat. 

But their physiques are definitely a big part of their success. And, lucky for us, they share a couple of glimpses into the routines that they use to get their fan-worthy posteriors, such as in this video:

Let's break down this workout routine and talk about why it works.

High Reps and Resistance Training

According to Dr. Richard Weil, MEd, CDE, resistance training can be defined as,

any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract."

In essence, as the name suggests resistance training is any exercise in which there is a force that resists your movements, whether that's the classic dumbbell or your own body weight. 

As you train, you're actually causing microscopic damage to your muscle cells. During the periods of rest after your workouts, your body works to repair and regrow these damaged cells, making them stronger in the process. This is the basis for why your muscles get bigger as you workout.

With resistance training, there are two primary camps: high weight with low reps, and low weight with high reps. 

As a general rule, high weight and low reps is best for developing strength, whereas low weight and high reps is best for building endurance and toning. Obviously, this isn't a complete assessment of how each type of resistance training can benefit you, but it's a good premise to keep in mind. 

Throughout Rick and Griff's routine, you'll notice that they're primarily using their body weight or bands for resistance and doing upwards of 24 reps for each exercise, putting them solidly in the low weight/high reps camp with these workouts. By following their routine, you'll primarily be focusing on toning and building muscular endurance for your posterior. What's great about this routine is that if you're just getting started with working out or developing your glutes, it's a great way to activate and strengthen those muscles, and can be useful for enhancing your balance and muscle control in preparation for exercises with higher resistance (i.e heavier weights). Alternatively, if you've been working out for a while and want to focus more on toning and defining rather than strength gains, it can help with that too.

Isometric Exercises 

Another component of this routine this is often missing from other workout routines is that it incorporates isometric exercises. 

All too often guys think that working out requires the use of heavy weights or gym equipment, and either use this as an excuse to not workout when they can't get to the gym or get discouraged when they can't lift weights as large as they would like. 

Isometric exercise is the resolution to both of these concerns. Edward R Laskowsky, MD, of the Mayo Clinic writes that "Isometric exercises are contractions of a particular muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length and the affected joint doesn't move. Isometric exercises help maintain strength. They can also build strength, but not effectively."

Perhaps the most popular isometric exercise that people know is planking. When you're holding a plank, you're contracting your abdominals and sustaining that position for an extended period of time as a way of activating and engaging those muscles. 

Again, this type of exercise is ideal for building endurance and toning, though not necessarily building strength. If building up your glute strength is your goal, consider lunges, squats, or other exercises that lend themselves well to high weight/low rep routines. That being said, we still advise integrating some of the isometric exercises used in Rick and Griff's video primarily for the sake of building endurance. When it comes to a workout routine, having endurance and being able to engage your muscles for an extended period of time is crucial for making impactful, long-term gains. 

Plus, where most guys automatically go for the weight rack upon entering the gym, isometric exercises are a great way to incorporate variety into your routine to prevent plateauing, and can also be helpful if you're recovering from an injury or wanting to give your body a period of lower impact exercise to avoid injury. 

Engages Multiple Parts of the Muscle Group

When you're trying to enhance any part of your body by working out, it's important to remember that each muscle group contains different sections of muscle fibers and that these fibers are activated through different types of motions. 

If all of our muscle fibers were aligned in the same direction within each muscle group and were activated by the same motion, we'd look quite different– like some blocky, polygonal creatures from a Nintendo64 game. 

That's why their workout routine includes squatting motions, sweeping motions, and extensions. By incorporating each type of movement, they're engaging each part of their gluteus muscle group, ensuring that the muscle engagement is well-rounded. And, when it comes to the rump, well-rounded is what we're all looking for. 

I think it's safe to say that Rick and Griff are good ones to listen to when it comes to booty workout advice. The saying may be "the proof is in the pudding," but in this case, it's in the cakes.

The Routine

The above video is great for getting the form and sequence right, but if you want to copy down the routine to take to the gym with you, here it is!


For this exercise routine, Rick and Griff recommend using both ankle weights and resistance bands. The ones linked here are the ones that we recommend, and the links will take you directly to Amazon.


Set 1

Start by doing the following three exercises without a break in between:

  1. Squat Jumps, 12 to 24 reps
  2. Air Squats, 12 to 24 reps
  3. Isometric Squat, 20 to 30 seconds

Set 2

Take a brief break (2 minute max) and then move into the following exercises. Allow yourself 30 second to 1 minute rests between each exercise if needed. 

  1. Weighted over the rainbows, 12-24 per leg
  2. Banded Donkey Kicks, 12-24 per leg
  3. Weighted Fire hydrant extensions, 12-24 per leg
  4. Banded Squats, 12-24 reps

As you get more and more practice at this routine, challenge yourself by increasing the amount of resistance (heavier ankle weights or thicker bands) and/or increasing the amount of reps. While you're at it, be sure to give Rick and Griff a visit on Instagram and like their workout routine video to say thanks!

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