- Name: Janelle McGuire
- Occupation: IFBB Bikini Pro, Swimsuit and Fashion Model
As a bikini competitor, I want to build glutes so spherical they'd look at home on the ceiling of a planetarium. After all, bikini competitions are all about heavenly bodies, and your contest placing often rises and falls on 180-degree turns! When I'm on stage, I need to bring the full package, and a well-defined rear is essential.
But the importance of a great booty extends beyond the stage. In addition to helping with the explosive hips needed for compound movements such as Olympic lifts, box jumps, and kettlebell swings (and improving overall athletic performance), strong glutes help correct imbalances in the posterior chain—bye, bye back pain.
Sounds great, right? There's one small catch. In order to get all of these benefits—both in and outside of the gym—you need to have a strong mind-muscle connection. Just going through the motions on your lifts won't help fatigue your muscles, and might even leave you targeting the wrong ones.
Looking to kick your rear into gear? Try this workout. With each exercise, picture the muscle you are targeting. You'll activate your glutes and be one rep closer to the booty of your dreams.
Janelle McGuire's Rock Bottom Workout
Watch The Video - 4:17
The goal of this workout is to hammer the glutes. By sandwiching light, high-volume isolation exercises with heavy compound movements, you'll build strength while working on shape and structure. Keep high volume in the 15-25 rep range. For low volume, think 8-12 reps.
Incorporate this workout into your routine at least once each week. It should take about an hour. Push yourself with confidence. If you can lift heavier weight, go for it—especially when working in the low-rep range.
Let's get this booty party popping!
1. Glute Kickback
This is your warm-up! The movement shouldn't be too strenuous. Focus on establishing that mind-muscle connection between your brain and your booty.
2. Barbell Glute Bridge
First working sets. The key here is to keep your body squared. Bring your torso all the way up so you have a nice, stable top. Push up through your heels and pause at the top of the movement. Push that barbell all the way up through the ceiling. You should feel that deep squeeze in your glutes as they contract.
3. Smith Machine Lunge
Take a big step forward and a big step back—you want to make sure your knee isn't extended past your toe. To ensure a full range of motion, drop down until your knee is almost tapping the ground. Hold at the bottom, then bring it back up.
4. Sumo Deadlift
Stand with your legs wide apart, toes pointed out at 45-degree angles. Hold the bar with a narrow grip. As you lift, make sure the bar stays close to your shins and legs. It should be grazing your lower body the entire time.
5. Fire Hydrant
Focus on keeping your body aligned, meaning, your hands are underneath your shoulders and your hips squared. Avoid rocking back and forth. Bring your leg as far up as your body will allow you to, then bring it back down and repeat.