8 Tips to Build Better Glutes

Bikini pro and Olympia and Arnold champion Ashley Kaltwasser offers up key advice for strengthening your backside.

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.

4×10 leg press (shoulder-width stance, feet high on the sled)

4×10 prone hamstring curl (each leg)

3×10 pistol squat (each let)

3×10 straight-leg deadlift (wide-leg stance)

3×10 sumo squat with dumbbell (wide stance)

3×10 plyo box jump

3×10 one-leg deadlift with dumbbell

3×10 curtsy lunge (each leg)

3×10 vertical leg press

3×10 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.