Kim Kardashian’s lower body has become one of the things she’s best known for – her coveted booty, buttocks and toned legs inspire millions of women around the world in the gym.
You may have wondered how you can get sculpted buttocks that the Kardashians would be proud of, or you may have spotted Kim’s recent run on Peloton Tread and wondered what her workout program looks like. Either way, you’re in luck. Kim’s personal trainer, Melissa Alcantara, shared the exact workout she swears by. (will open in a new tab).
Even though it’s Kim’s favorite and her legs and buttocks are some of her most famous features, Alcantara shared that Kim only does these workouts twice a week.
Alcantara spoke to Women’s Health, revealing more about Kim’s training regimen. (will open in a new tab), “Kim loves to work the back of the legs – hamstrings and buttocks!”. “The legs are a big group of muscles and they need time to recover,” she explains, “that’s when they grow, that’s when everything happens.”
To find out more, I grabbed a pair of dumbbells and checked out the workout. It’s worth noting that what works for Kim Kardashian may not work for you and your body, and if you’re new to any of the exercises listed below, or you’re returning to exercise after an injury, it’s a good idea to check your form with a personal trainer. before adding weight.
Looking for more workout inspiration? Here’s what happened when our fitness editor tried Khloe Kardashian’s workout.
How does Kim Kardashian train her buttocks?
Alcantara told Women’s Health that both she and Kim love to work out early in the morning. Alcantara didn’t list the exact weight Kim uses, but you should choose one that you find difficult for the last few reps without compromising your form.
After warming up, Kim follows the following routine:
Walking Lunges (4 sets of 20 reps per leg): Start with your feet together, keeping your spine extended. Stretch your chest, pull your shoulder blades together at your back, tighten your core muscles, and lower your body into a lunge.
Raised Glute Bridge (4 sets of 20 reps per leg): With your upper back on the edge of the bench, bend your knees to 90 degrees and keep your glutes close to the ground. Using an elastic band around your hips, lift your hips so that your body forms a straight line from your shoulders to your knees and hold this position for five seconds.
Raised Goblet Squats (4 sets of 12-20 reps): Stand on two heavy dumbbells, make sure they’re not light enough to swing around, place your feet shoulder-width apart, and grab another dumbbell between your hands before pulling it out. dumbbells in front of you. Drive your hips back and bend your knees into a squat. As you rise, move your hips forward and your inner thighs up.
Glute Back Kicks (5 sets of 50 reps): Get on all fours with your hands and knees hip-width apart, keep your knee bent at 90 degrees as you lift your legs into the air, and your body forms a straight line. Keeping the body in tension, perform the reverse movement from the return to the beginning.
Bulgarian Split Squats (4 sets of 12 reps per leg): Stand about a foot apart in front of a step or something you can climb on. Stretch your right leg back and place your foot on the step, hands on your hips. Bend your knees to lower your body as far as you can while keeping your shoulders and back straight. Pause and then repeat.
Dumbbell Hip Curl (4 sets of 12-20 reps): Position yourself so that your hips and upper body are on a stable surface, tighten your core muscles and stretch your legs straight. Be careful not to lock your knees and keep your legs bent. Tighten your hamstrings and pull your heels towards your buttocks.
I tried Kim Kardashian’s butt workout and here’s what happened
To test out Kim’s famous workout, I set up dumbbells and small steps in my living room. I love workouts where you don’t need a lot of equipment and this workout can be done easily with just a set of the best resistance bands and the best adjustable dumbbells. I made sure to do a long stretch beforehand, paying a lot of attention to the hamstrings as they get tense quite easily.
The full workout from start to finish took about 40 minutes. It wasn’t a very fast workout, especially since it focused on one particular area of the body and didn’t include any real cardio. Even though I found pullbacks relatively easy to do, I could tell almost immediately that my glutes were getting a great workout.
I really liked how easy it was to make the workout easier or harder. On exercises where I felt I lacked stability, I could reduce the strength of the expander or use a lighter dumbbell. On other exercises, like the dumbbell hamstring curl, I could hold the dumbbell between my ankles for the last few reps for extra push.
My biggest takeaway from this workout? Effective glute exercises don’t have to be intimidating, you don’t need tons of equipment, or you don’t have to be a complete bunny in the gym. The day after this workout, I really felt it in my legs and realized that in order to build the figure pins of my dreams, I needed to diversify my lower body workouts more often. I’m just glad I won’t have another leg day for the week…
Looking for more workout inspiration? Read what happened when our fitness editor tried this Alexis Ren ab workout with 50 million views, and when this fitness writer did 50 birddogs a day for a week.
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