Janet Layug: Five-time IFBB Bikini Champion


“The glute-hamstring tie-in is where the bottom of your glutes connect to the top of your hamstrings. Since fat is often stored in this area, it’s a tough spot to tone, but these exercises can create a nice shape where the two muscles meet,” says Janet Layug.

Barbell Deep Squat:
“Get into a wide enough stance to go low and deep so you fully engage the glutes.”

Dumbbell Deadlift:

“I feel the resistance in my glutes, as well as my back.”

Walking Lunge with Dumbbell:

“You don’t need your knee to touch the floor, but go low enough so your glute muscles get a full stretch.”

Barbell Hip-thrust Bridge:
“Push through both feet, driving hips upward, and squeezing glutes at the top.”

Hamstring Curl:

“I tighten my glutes while curling the weight, hitting both muscles at the same time.”

“I split all of these moves into three days of workouts, staying in the 10 to 25 rep ranges. For bigger glutes, I go heavy on weights for longer reps (seven to 12).”


Stephanie Mahoe: Two-time IFBB Bikini Champion

(Warmup) Banded Side Step with Squat:
(4 sets, 5 reps, each leg)

Barbell Hip Thrust:

“Superior glute activation.” (4 sets,15 reps, hold 2 sec. at top)

Reverse Hack Squat:
“With band around knees, face machine and perform with legs almost straight like a good morning.”(4 sets, 15, 12, 10, 10 reps, increase weight) Superset with lateral leg raise.

Lateral Leg Raise:
“Targets gluteus medius and abductors.” (4 sets, 15, 12, 10, 10 reps)

Dumbbell Sumo Squat:

“Targets outer and upper glutes.”(3 sets, 20, 12–15, 6–8 reps, increase weight)

Resistance Band Donkey Kick:

“Make sure toes stay pointing forward.”(3 sets, 20 reps)

Glute Bridge:

“Booty pump finisher!” (2 sets, 20 reps)

SEE ALSO: The Best Exercises to Get a Beach-Ready Butt