Whether you’re rocking skin-tight jeans or sporting itty-bitty bike shorts, you want to fill them out with a perfect posterior. Your glutes are a hard-working trio—a muscle group comprised of the gluteus maximus, the gluteus minimus, and the gluteus medius. Give them the respect they deserve with IFBB bikini pro Amanda Latona’s butt-boosting routine.
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Side Leg Press
Works: Glutes, QuadsPosition yourself on the right side of a seated leg press machine with one foot centered on the push plate, toe forward, and knee bent 90 degrees (A).Press your leg forward, ending each rep just short of full extension. Perform two sets of 20 reps on each side (B).
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Smith Machine Booty Burner
Works: Glutes, HamstringsPlace weighted Smith machine bar approximately 24 inches from the floor. Kneel down on all fours with your knees directly under the bar (A).Place arch of your right foot under the bar, and press up with that foot until your thigh is parallel to the floor. Return to starting position without letting your right knee touch the floor. Do two sets of 25 for each leg (B).
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Tush-toning Weighted Walking Lunge
Works: Glutes, Hamstrings, Quads, CalvesPlace the barbell on your shoulder blades behind your head (20–30 lbs total load). Starting with feet together, lunge forward, letting your back knee drop to about two inches from the ground and keeping your front knee behind your toes (A).Perform 20 walking lunges without pausing at center position (B).
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Smith Machine Wide Squat
Works: Glutes, QuadsPlace your feet wider than shoulder width, toes pointed out 45 degrees (A).Set Smith machine bar-bell on shoulder blades behind your head (30– 50 lbs total load).Perform two sets of 25 squats without pausing at the top (B).
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Wide-stance Medicine Ball Jump
Works: Abs, Glutes, Quads, Hamstrings, CalvesWith feet slightly wider than shoulder width hold a medicine ball under your chin, six inches from your chest(A).With your chest up and core tight, dip to a full squat and explode up, landing in the same stance. Perform three sets of 20 nonstop reps (B).
Whether you’re rocking skin-tight jeans or sporting itty-bitty bike shorts, you want to fill them out with a perfect posterior. Your glutes are a hard-working trio—a muscle group comprised of the gluteus maximus, the gluteus minimus, and the gluteus medius. Give them the respect they deserve with IFBB bikini pro Amanda Latona’s butt-boosting routine.
Side Leg Press
Works: Glutes, Quads
Position yourself on the right side of a seated leg press machine with one foot centered on the push plate, toe forward, and knee bent 90 degrees (A).
Press your leg forward, ending each rep just short of full extension. Perform two sets of 20 reps on each side (B).
Smith Machine Booty Burner
Works: Glutes, Hamstrings
Place weighted Smith machine bar approximately 24 inches from the floor. Kneel down on all fours with your knees directly under the bar (A).
Place arch of your right foot under the bar, and press up with that foot until your thigh is parallel to the floor. Return to starting position without letting your right knee touch the floor. Do two sets of 25 for each leg (B).
Tush-toning Weighted Walking Lunge
Works: Glutes, Hamstrings, Quads, Calves
Place the barbell on your shoulder blades behind your head (20–30 lbs total load). Starting with feet together, lunge forward, letting your back knee drop to about two inches from the ground and keeping your front knee behind your toes (A).
Perform 20 walking lunges without pausing at center position (B).
Smith Machine Wide Squat
Works: Glutes, Quads
Place your feet wider than shoulder width, toes pointed out 45 degrees (A).
Set Smith machine bar-bell on shoulder blades behind your head (30– 50 lbs total load).
Perform two sets of 25 squats without pausing at the top (B).
Wide-stance Medicine Ball Jump
Works: Abs, Glutes, Quads, Hamstrings, Calves
With feet slightly wider than shoulder width hold a medicine ball under your chin, six inches from your chest(A).
With your chest up and core tight, dip to a full squat and explode up, landing in the same stance. Perform three sets of 20 nonstop reps (B).
