Before Kim Kardashian became one of the most sought after influencers and billionaire, she was known for her legendary butt. If you’re curious to know how she achieved it, we’re going to share with you her exercise routine.
The Workout
Kim’s workout begins with basic glute kickbacks except that you need to do 5 sets of 30 per side. This is followed by back squats with a weighted bar.
Kim’s routine also includes a workout called “sumo deadlift” which is basically a deadlift using a barbell except that you do a sumo squat with toes facing outside. Then she transitions to the leg press machine putting both feet closer together until both knees touch.
Afterwards, she proceeds to weighted hip thrusts using a weighted bar and a bench. The hip is lifted while the shoulders, neck and head rest on the bench, and a weighted bar is placed across the hips. This workout needs to be done in 4 sets of 15 repetitions.
She then transitions to the hip abduction machine which puts most of the weight on small muscle groups. Her workout ends with 4 sets of 30 calf raises before jumping on the StairMaster set at Level 6 for 20 minutes.
If you’re going to try this workout, be warned that this is perhaps one of the most challenging routine you’ll ever have. So take it easy for the first few times and just gradually increase the intensity and reps after a few weeks. Otherwise you’re going to end up with a very sore lower body for a week!
Alternatives to Kim K’s Butt Workout
Here are other exercises that can work up those glutes and give you a firmer, bigger butt.
1. Banded Single Leg Deadlift
To do this, you need to stand tall and place a resistance band looped around the center of your left foot. The other end of the band should be gripped in both hands. Slightly shift weight over your left leg, palms facing the thighs. Bend this leg slightly and keep your back straight. Lean forward and extend your right leg straight until your body is parallel to the floor. Return to standing position. Switch sides.
2. Banded Lateral Walk
To do this, place a resistance band underneath your feet, and stand on both feet hip width apart, with slightly bent knees. Tighten your core and then step your left foot to the side, and then your right. Step back to the left.
3. Romanian Deadlift
You need to hold two dumbbells in your hands, with your feet hip width apart, with slightly bent knees. Place the dumbbells in front of your thighs. Bend at the waist, pressing your hips and then lower the weights. When you return to standing position, squeeze your glutes. That’s one rep.
4. Staggered Stance Deadlift
To do this you need to hold a kettlebell in front of the thighs. Step your left foot forward and your right foot back. Keep your right heel off the ground. As you hinge forward push your hip back, and lower the kettlebell to the floor.
5. Downward Dog Leg Kick
Begin in plank position, with hands shoulder-width apart and feet hip-distance apart. Lift your hips and do a downward-facing dog pose, with your tailbone up and heels pressed into the floor. Lift your right leg up. Bring it back down to the mat, then repeat with the other leg.
If you are looking for other exercises that focuses on firming your backside, there are personal trainers in gyms like Gold’s that could create a program specifically tailored to your needs.