Looking to build IFBB Pro Bikini Olympia worthy glutes? Join MJ Fitness Sponsored Athlete Nicole Tan as she takes you through her bikini glutes & leg workout.
Exercise 1: Seated Hip Abduction Machine
Control & tempo is the key when it comes to really isolating your glutes in this exercise. Ensure throughout the exercise that you are sitting upright and pushing your glutes back as you slowly control the weight and squeeze your glutes at the top of every rep. Ensure that your knees are on the pads, bent at a 90 degree angle. Control the movement and the distance you swing your legs out to maintain constant tension throughout the set. This exercise should allow you to go relatively heavy and maintain a good contraction.
Complete 4 sets of 12 reps before moving on to exercise #2.
Exercise 2: Machine Glute Kickback
Make sure that you hold each rep with a 2 second squeeze at the top of the moment, ensuring that you are heel to kickback. This exercise is perfect to use a lighter weight and focus on the lockout and squeeze. This exercise is all about the mind muscle connection ensuring that you are feeling constant tension through you glutes.
Complete 4 sets of 20 reps before moving on to exercise #3.
Exercise 3: Hack Squat
One of Nicole’s favourite exercises to target her quads & glutes. Using a closer stance for quad development, focus on pushing through the heels and controlling every rep with a nice slow eccentric motion to really isolate the quads. Full range of motion is key with this exercise to not only get maximum quad development, but to also target the glutes with the concentric phase of the movement.
Complete 4 sets of 10 reps before moving on to exercise #4.
Exercise 4: Smith Machine Constant Tension Hip Thrusts
This exercise is all about glute development & constant tension is the key. You want to maintain constant tension throughout every set, never letting the bar tap the bottom and controlling and holding the weight at the top of the movement to really squeeze through the glutes.
Complete 4 sets of 12 reps before moving on to exercise #5.
Exercise 5: Leg Extension Superset Dumbbell Static Lunges
This superset is intense, so get ready to work. Starting off on the leg extension machine, you want complete 10 reps holding each rep at the top for 1-2 seconds really controlling the weight on the eccentric phase, followed up by 5 explosive reps, completing a total of 15 reps for each set. Next, you want to superset those with some static lunges straight away with no rest between the exercises. Using a dumbbell, lean into the lunges with the pressure coming through the top of the foot not the heel, and allow your knee to travel quite far forward keeping constant tension through the set. This will put more tension on your quads and really have them burning.
Complete 3 sets of 15 reps on the leg extension Superset with 3 sets of 12 reps static lunges on each leg before moving on to exercise #6.
Exercise 6: Dumbbell Straddle Lift
This is a unique exercise that blends together two popular leg exercises, a goblet squat & a sumo squat to really put more tension on the glutes. This exercise is very slow and controlled, keeping the tension in the glutes throughout the whole set. You want to squeeze the glutes at the top of every rep and really get the most out of each and every rep.
Complete 3 sets of 15 reps.