A Workout to Build Glutes And Hamstrings Like a Bikini Pro

A Workout to Build Glutes and Hamstrings Like a Bikini Pro

Iulia Baba, an IFBB Pro League Bikini pro, made her Olympia debut in 2023 and is determined to return to the prestigious stage. To do so, she must win a show before the cutoff date of September 15, 2024. With the help of coach Jami DeBernard of Fit Body Fusion, Baba is leaving no stone unturned and no weight unlifted in her preparation.

To achieve her goal, Baba focuses on maximizing her glutes and hamstrings, the largest muscle group in the body. She shares her tips and strategies with others who want to improve their workout routine, emphasizing the importance of proper form and execution.

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Glute and Hamstring Workout Routine

Baba’s workout routine is designed to target specific muscle groups and push her to her limits. The routine consists of six exercises, each aimed at developing the glutes and hamstrings.

Exercise 1: Hip Thrust/Booty Builder Machine

• Sets: 4
• Reps: 15
• Tips: Maintain a straight posture or lean slightly forward during this exercise. For optimal stability, position your feet hip-width apart. Focus on perfecting your form and movement execution, using lighter weights if needed.

Exercise 2: Abductors

• Sets: 4
• Reps: 15
• Tips: Use an elastic band for greater muscle engagement, maintaining a straight posture or leaning slightly forward. This exercise targets the visible glutes during side transitions.

Exercise 3: Reverse Lunge

• Sets: 3
• Reps: 15
• Tips: When using one weight, hold it on the side of the leg stepping back. For dual weights, hold the heaviest weight on the leg moving to the rear. Maintain proper form and focus on engaging the posterior chain muscles.

Exercise 4: Dumbbell Deadlift

• Sets: 4
• Reps: 15
• Tips: Hold the weights at your sides for a more upright torso position and better engagement of the posterior chain muscles. Avoid holding the weights in front, which can place strain on the lower back.

Exercise 5: Hyperextension

• Sets: 3
• Reps: 20
• Tips: Maintain proper form, keeping your eyes looking downward, chin tucked, and upper back rounded. Ensure your hips and shoulders are not in line at full extension.

Exercise 6: Medicine Ball Kickback

• Sets: 3
• Reps: 20
• Tips: Use this exercise as a burn-out set, targeting the glutes and hamstrings for maximum effect. Aim for 2-3 sets, doing as many reps as possible.

Conclusion

In this workout routine, Iulia Baba demonstrates her commitment to developing her glutes and hamstrings, crucial for success in Bikini competitions. By focusing on proper form, execution, and progressive overload, individuals can replicate Baba’s results and build a strong foundation for their own workout routine.

FAQs

Q: How often should I perform this workout routine?
A: As with any workout routine, it’s essential to listen to your body and adjust your schedule accordingly. Aim for 3-4 times per week, allowing for adequate rest and recovery time.

Q: Can I substitute exercises or weights?
A: Yes, you can substitute exercises or weights based on your fitness level and goals. Consult with a certified personal trainer or coach to ensure you’re targeting the correct muscle groups and avoiding injuries.

Q: What are some additional tips for engaging the glutes and hamstrings?
A: In addition to proper form and execution, focus on engaging the correct muscle groups by squeezing your glutes during exercises like deadlifts and hyperextensions. Use lighter weights and increase reps to target the hamstrings.

Q: Can I use this workout routine if I’m not a Bikini competitor?
A: Absolutely! The workout routine can be modified to suit your fitness level and goals, targeting the glutes and hamstrings for overall muscle development.