Workouts

3 Pro Tips for Building a Perfect Butt

Use these techniques and tips from the pros to create a strong, shapely backside, fast.

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1. IFBB BIKINI PRO Anca Marcus

Butt-Boosting Secret: Glute Cable Kickback

Why it’s Her Fave: "This isolation move minimizes assisting muscles, so you focus on the glutes."

How to do it:

  • Attach ankle cuff to low-pulley cable. Face weight stack, place right foot in cuff, and step back with nonworking foot.
  • Keeping a slight bend in knee, drive your leg straight back, squeezing glutes.
  • Slowly bring your leg forward to start position, resisting the pull of the cable. Repeat for reps, then switch sides.

2. IFBB FIGURE PRO Suni Sweeney

Butt-Boosting Secret: Supersets

Why it’s Her Fave: "Supersets involve doing two different exercises back-to-back without rest. This increases the intensity of work, helping your glutes develop faster while increasing your overall calorie burn."

Suni's Tip: "Warm up for 5-10 minutes before doing supersets, starting with lighter weights to warm up the muscles first."

3. IFBB BIKINI PRO Kelsie Clark

Butt-Boosting Secret: Resistance Band Hip Thrust

Why it’s Her Fave: "The constant tension from the bands allows you to contract the glutes throughout the entire movement."

How to do it:

  • Lie flat on your back, knees bent, with a resistance band across your hips.
  • Place two heavy dumbbells on the floor on either side of your hips, looping the ends of the band around the dumbbells.
  • Drive through your heels to raise your hips upward. Pause at the top, then slowly lower back to start.

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