From the category archives:
When I say bikini competition glutes…I mean the kind that deserve to win, not the loose, jiggly ones I see scoring trophies at amateur level competitions these days. Do you want glutes that look tight while you’re walking onstage or do you want to jiggle around up there until you’re fully flexed? Because I’m still [...]
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Continue ReadingThe Romanian Deadlift (aka Straight Leg Deadlift) is one of the very best posterior chain (glutes/hips, hamstrings, lower back, upper back) exercises, and an essential for bikini and figure competitors. It’s a very common exercise that almost nobody seems to do correctly. You’ll see most people rounding their backs, or going way too low to [...]
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Continue ReadingThe Pendulum Step Over is a great figure and bikini competitor exercise, and does a much better job challenging the inner and outer hip muscles (abductors and adductors) than the traditional step up. This exercise can be performed after your squats and lunges on leg training day, or thrown into a total body circuit/metabolic conditioning [...]
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Continue ReadingThe Single Leg Hip Thrust is and excellent exercise for Bikini and Figure Competitors interested in targeting their glutes and hamstrings without emphasizing the quadriceps (front of the thigh). While squats, deadlifts and lunges should always remain the focus of your lower body workout, this type of single joint butt exercise can be a great addition to cap off [...]
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Continue ReadingThe Natural Glute/Ham Raise is a great choice for any bikini competitor or figure athlete wanting to add to their workouts one of the best, most advanced exercises for the butt and hamstrings, but don’t have access to a Glute/Ham Raise machine. Glute/Ham Raise machines are usually only found in training facilities set up for [...]
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Continue ReadingThe Kettlebell Bulgarian Split Squat, aka Rear Foot Elevated Split Squat is an excellent choice for any Figure or Bikini Competitor wanting a little more bang for buck out of their butt and thigh toning exercises. What this one will do that similar exercises won’t is open up the often shortened hip flexors of one [...]
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