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IFBB Bikini Pro, fitness model, and 2009 Flex online bikini model search winner Amanda Latona shares her secret to championship glutes with this new workout!
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Amanda Latona's Pro Bikini Glute Workout
| TERMS YOU'LL NEED TO KNOW |
Partials - Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
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- Leg Press (feet together): 3 sets of 10-12 reps
- Smith Press Lunge (see video for demonstration): 3 sets of 10-12 reps
- Butt Blaster (see video for demonstration): 3 drop sets of 10-15 reps, each leg
- Cable Kickbacks: 3 sets of 12-18 reps, each leg
- Hip Abductor (see video for demonstration): 3 sets of 10-12 reps, finish with 5 partial reps
One Rep Max Calculator
Tips From Amanda
 Click To Enlarge.
Amanda Latona Prefers A Far Forward Foot Position
When Performing Lunges.
- If you're a beginner start light and do 3 instead of 5 exercises.
- Safety first - It's always a good idea to use a spotter for those last few heavy reps.
- When using the leg press machine press through your heels to target those glutes.
- If you're advanced add partial reps at the end your sets (an additional 5 reps with a shorter range of motion).
- Use a far forward foot position when doing the Smith Machine Lunges.
- Alternate your legs to keep your heart rate up during each set rather than resting in between.
- Never lock your knees when performing these workouts.
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