Kate Beckinsale Glute Workout: Build Buns Like Beckinsale

Kate Beckinsale is known for kicking butt, but she's equally admired for her own great glutes. Kick @ss in the gym with this Kate-inspired posterior chain workout!

As vampire death-dealer Selene in the Underworld series, Kate Beckinsale kicks so much @ss she might as well buy in bulk. If Costco sold butt, Beckinsale would buy it and kick it. Unlike peers from other vampire franchises, Beckinsale doesn't needlessly opine, pine for lost loves, or shimmer in sunlight. Instead, she dodges bullets, smashes faces, flashes fangs, bites the foolish, and slings death in a skin-tight, all-black leather suit.

As film critic Michelle Alexandria of Eclipse Magazine notes, "She doesn't whine, moan, or sparkle -- she just kicks the butt of anyone who screws her over." That's our kind of girl at Bodybuilding.com.

She looks great doing it, largely due to a strong lower body and a dangerous, feminine physique. Even if you're not an Underworld fan, Beckinsale is a role model for those in the business of building a better booty. Of all the silver-screen queens, she has one of the most powerful posterior chains: sculpted glutes, toned hamstrings and a strong back.

Underworld Awakening - Official Trailer
Watch The Video - 1:53


Want your own screen-worthy posterior? Let's hit the gym.

Superior Posterior: Plyometrics

One of the most effective training methods used by movie stars, but often ignored by most, is plyometric jump training. People often cast plyometrics in a bad light, thinking they are specifically for athletes. This is a major misconception. Most muscles in the hamstring and glutes are fast twitch (they respond better to quick, explosive contractions than slow, heavy movements). Don't get me wrong, traditional movements have a place, but they're more effective during a training cycle.

Ignoring the upper back is another common posterior-chain training mistake. A growing body of evidence discusses how fascia, a paper-like substance surrounding muscle tissue, limits or allows muscle growth. The fascia theory connects the hamstrings and glutes to the upper back. Training those areas together stretches the fascia and encourages development. Want a better backside? Then you better train your entire back.

Follow this workout for 4-to-6 weeks to emphasize posterior chain development. You will build a Beckinsale booty, but we can't guarantee that you'll kick immortal ass.

Beckinsale Training Program

Day 1
Superset
1
Box Jump (Multiple Response) Box Jump (Multiple Response)
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

Superset
2

Freehand Jump Squat

4 sets of 8 reps
Freehand Jump Squat Freehand Jump Squat

Split Squat with Dumbbells

4 sets of 12 reps
Split Squat with Dumbbells Split Squat with Dumbbells

3

Inverted Row

3 sets of 20 reps
Inverted Row Inverted Row

Day 2
1

Trail Running/Walking

10-15 reps (uphill if possible) with 30-second rest periods
Trail Running/Walking Trail Running/Walking

Day 3
superset
1
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Lateral Bound

3 sets of 8 reps
Lateral Bound Lateral Bound

superset
2
Dumbbell Rear Lunge Dumbbell Rear Lunge

Pushups to rows

3 sets of 12 reps
Pushups Pushups

3

Side Bridge

3 sets of 15 reps
Side Bridge Side Bridge


Day 4: Rest
Day 5
superset
1

Dumbbell Lunges

2 sets of 15 reps
Dumbbell Lunges Dumbbell Lunges

Jumping Chin-Up

2 sets of 6 reps
Chin-Up Chin-Up

superset
2

Barbell Side Split Squat

4 sets of 10 reps
Barbell Side Split Squat Barbell Side Split Squat
Reverse Flyes With External Rotation Reverse Flyes With External Rotation

3

Pull Through

4 sets of 8 reps
Pull Through Pull Through

Day 6
1

Walking, Treadmill

20 min, high speed walking on incline
Walking, Treadmill Walking, Treadmill


Day 7: Rest

Underworld Awakening Official Site