Video Article: Amanda Latona's Pro Bikini Glute Workout

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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• 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

Check out our Exercise Guides for more great tips and demonstrations.

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.

Check out Amanda Latona's Website Here!

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