First there was J. Lo. Then there was Kim Kardashian. And Nicki Minaj and Iggy Azalea and…the list goes on. Well, now there’s Amanda Latona. The one main difference between celebs famous for large derrières & Amanda Latona and other Bikini Olympians? The athletes’ glutes are earned, not given.

Glutes are the largest muscle in the human body – they are what allow us to stand up straight, squat, stoop, walk, jump, run… Needless to say, building a strong set of cakes is hugely beneficial…and aesthetically pleasing

In the bikini division of competing, one of the main features judges look for is round glutes and specifically, the “glute ham tie-in” – where you can see the glute muscle travel down and “tie into” the hamstring.

That being said, most women, not just competitors, would kill to have a great booty. Weighted exercises will lift, shape, and help eliminate that stubborn cellulite (we all have it). While I 100% believe the key to this are (heavy) squats and deadlifts, there are other glute-isolating exercises that help shape and round the glutes. In fact, many pieces of gym equipment can be used in unconventional ways to target the booty. 

First, posing practice. It was a weak area of mine at my first show, so anytime I’m lucky to have a fairly empty gym to myself, I fool around with angles, poses, confidence, etc. And because… booty. Now the exercises…

1. Side-leg press. The key with these is to push only through the heel. This will target the glutes and keep the focus away from your quads and hip flexors.

2. Push-downs on assisted pull-up machine. These might get a couple strange looks, but no one said you have to only use this machine for pull ups and dips! Set the weight high and again, try to only push through your heel. Try to make that mind-body connection so you feel the power coming through your glutes.

3. Cable kick-backs. These BURN. You’ll need an ankle strap or Velcro attachment for these. Do 4 sets of 15-20 both sides and have your only rest be switching from leg to leg. Good luck walking the next day! (And um, make sure the Velcro is secure…I’ve had some very loud mishaps with the Velcro coming loose in the middle of a set…)

4. Standing Hip Abductor (really doesn’t have a name…) Why am I not sitting? Because I find that squatting in a “hover” over the seat during abduction exercises really hit the gluteus medius & minimus – the side glute muscles. I do maximum comfortable weight, sets of 20. You’ll really feel it, and focusing on these will help form that roundness on the sides.

5. Hip Thrusts on the Leg Extension Machine So, these are just ridiculous. You can’t help but feel like a total moron doing these…like a bad gym meme of someone who has no idea what they’re doing. While a barbell and bench are ideal for hip thrusts, sometimes they’re not practical or safe. When you don’t have a spotter to save you from awkwardly rolling around the floor trying to get out from under the weight, these are second place. Focus on squeezing your glutes at the top of the “bridge” and push through your heels on the thrust up. And ignore everyone looking at you weird…their butt isn’t nearly as fabulous as yours.

After 10 months of these (along with squats and deadlifts), I’ve seen measurable progress that I’m really excited about. Bigger and better things to come in 2015

xoxo,