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Imogen Parfitt's Backside-Blasting Workout

Craving summer sun? It's never too early to get warm-weather ready. Learn how to sculpt your hamstrings and grow your booty with this bikini-pro-approved workout by one of our very own Bodybuilding.com athletes.

Ready for a glute-and-hamstring workout that will help you grow a bigger butt and stronger hamstrings? Then my Backside-Blasting Workout is for you! I'll recommend some set and rep ranges, but you can adjust these based on your goals. If you want to build more muscle, drop the number of sets and increase the weight. If you want it to be more of a conditioning workout, increase the reps and take some weight off the bar.

This workout is tough and might leave your muscles aching for a few days afterward. If you train legs twice a week like I do, use this workout on your hamstring-and-glute day. Just make sure to allow time for rest and recovery before your next leg day.

Imogen's Backside-Blasting Workout
Superset
1
One-Legged Cable Kickback One-Legged Cable Kickback

Bodyweight hip thrust

4 sets of 12 reps
Butt Lift (Bridge) Butt Lift (Bridge)

Superset
2

Squat

4 sets of 7 reps
Barbell Squat Barbell Squat

Bodyweight Jump Squat

4 sets of 7 reps
Freehand Jump Squat Freehand Jump Squat

3

Straight-Legged Deadlift

4 sets of 12 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

4

Dumbbell Walking Lunge

3 sets of 15 reps, per leg
Dumbbell Walking Lunge Dumbbell Walking Lunge

5

Exercise-Ball Leg Curl

5 sets of 20 reps
Ball Leg Curl Ball Leg Curl

6

Seated Leg Curl

7 sets of 12 reps, rest 20 sec.
Seated Leg Curl Seated Leg Curl


Single-Leg Kick-back/Bodyweight Hip Thrust

Start off with a superset of single-leg cable kick-backs and bodyweight hip thrusts to warm up your muscles. Just be sure not to rush, especially at the peak of contraction. While you don't need to worry about making the negative or descending portion longer than a 2-second count, make sure to squeeze your muscles at the top of the movement. And squeeze at the top for at least 1 second on the bodyweight hip thrust.

Squat/Bodyweight Jump Squat

The rep range for this superset is fairly low, so you'll want to do the first half with heavier weight. Keeping the rep range lower and upping the weight will encourage muscle growth. Although I'm saying to go heavy, I want you to pick a weight that allows you to perform the exercise correctly and with proper form. Choose a foot stance you're comfortable with. I tend to have a wider stance when I do back squats.

The squat jumps are all about power and help you push yourself. After a compound movement like the back squat, the last thing you likely want to do is jump into something that's cardio-based, so this superset will test your limits.

Straight-Legged Deadlift

These are great for building hamstrings and glutes. Focus on the mind-muscle connection and think about where you're pulling from. At the top, push hard, lock out, and squeeze your glutes for complete muscle activation.

Dumbbell Walking Lunge

You want to hurt, so pick a weight that causes you to struggle a bit and pushes you outside your comfort zone. You're trying to build muscle. Use a weight you'll feel.

Exercise-Ball Leg Curl

I'm a fan of using bodyweight as an exercise tool. The combination of glute bridges and leg curls in this exercise proves that sometimes you don't even need weight—you can get a good burn just by engaging the muscles correctly. As with all of these exercises, engage your core continuously throughout the movement.

Seated Leg Curl

Time for your finisher! You only get 20 seconds of rest between sets. so you'll likely have to choose a lighter weight. Set your ego aside, and don't be too ambitious. After 3-4 sets, I guarantee you will feel the burn. This is an excellent exercise to build your hamstrings and get that sweep on the back of the leg.