8 Tips to Build Better Glutes - Oxygen Magazine

8 Tips to Build Better Glutes

Bikini pro and Olympia and Arnold champion Ashley Kaltwasser offers up key advice for strengthening your backside.
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Warmer weather is just around the corner, which means we’ll be trading our jeans and sweatpants for bikinis and shorts. Check out my top tips for training your glutes for a rounder, fuller bottom!

Here’s an example of an energizing glute workout you can try:

*Pre-exhaust your glutes with 20 cable kickbacks on each leg.

4x10 leg press (shoulder-width stance, feet high on the sled)

4x10 prone hamstring curl (each leg)

3x10 pistol squat (each let)

3x10 straight-leg deadlift (wide-leg stance)

3x10 sumo squat with dumbbell (wide stance)

3x10 plyo box jump

3x10 one-leg deadlift with dumbbell

3x10 curtsy lunge (each leg)

3x10 vertical leg press

3x10 glute bridge on stability ball

Ready to get glutes like Ashley? The Ashley Kaltwaser Challenge will guide you through a fitness and nutrition program that has helped her secure three Bikini Olympia and two Arnold Bikini International championship titles! For more details, click here.

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