Kim Kardashian’s lower half has become one of the things she’s known about – her mouth, glutes, and coveted legs are an inspiration to millions of women around the world.
Maybe you’ve wondered how you can get sculpted glutes that a Kardashian would be proud of, or maybe you noticed Kim recently running on a tread peloton and wondered what her workout routine would look like. Either way, you’re in luck. Kim’s personal trainer, Melissa Alcantara, has I shared the exact workout I swore by (Opens in a new tab).
Although she’s Kim’s favorite, and her legs and muscles are some of her most iconic features, Alcantara shared that Kim only does these workouts twice a week.
Tell Alcantara to share more about Kim’s workout routine women’s health (Opens in a new tab), “Kim loves working the back of her legs – her hamstrings and booty!”. “The legs are such a big muscle group and they need time to recover, and that’s when they get older, and when it all happens,” she explains.
To learn more, I grabbed a pair of dumbbells and tested the exercise. It’s worth noting that what works for Kim Kardashian may not work for you and your body, and if you’re completely new to any of the exercises listed below, or you’re returning to exercise after an injury, it’s a good idea to check your form with a personal trainer before adding weights.
Looking for more exercise inspiration? Here’s what happened when Fitness Editor Try Khloe Kardashian’s Workout.
What is the Kim Kardashian butt workout?
Alcantara told Women’s Health that she and Kim both like working out early in the morning. Alcantara hasn’t shared the exact weights Kim uses, but you should pick one that feels tough with the final few reps, without compromising your form.
After warming up, Kim follows the following routine:
Walking lunge (4 sets of 20 reps per leg): Start with your feet together, maintaining a long spine. Release the chest, pressing your shoulder blades together in your back, squeeze your core and move your body down into a lunge.
brigade bridge height (4 sets of 20 reps per leg): While resting your upper back on the edge of the seat, bend your knees to 90 degrees, keeping your butt close to the floor. Using a resistance band around your thighs, raise your hips so that your body forms a straight line from your shoulders to your knees, and hold for five seconds.
High Cup Squat (4 sets of 12 to 20 reps)Stand over two heavy dumbbells, making sure they are not light enough to swing, keeping your feet hip-width apart, and holding another dumbbell in your hands, before extending the dumbbells in front of you. Push your hips back and bend your knees into a squat position. As you move backward, lift your hips forward and inner thighs up.
Glutes (5 sets of 50 reps): Starting on all fours with your hands and knees hip-width apart, keep your knee bent at a 90-degree angle as you raise your legs in the air and your body in a straight line. Keeping the core taut, reverse the movement from back to the start.
Bulgarian split squat (4 sets of 12 reps per leg): Stand about two feet in front of a step, or whatever you can lift. Extend your right leg back and place your foot on the step with your hands on your hips. Bend your knees to lower your body as low as you can while keeping your shoulders straight and back. Pause, then repeat.
Dumbbell hamstrings (4 sets of 12-20 repetitions)Position yourself so that your hips and upper body are on a stable surface, squeeze your core and keep your legs straight. Be careful not to lock your knees and keep your feet bent. Contract your hamstrings and pull your heels toward your butt.
I Tried Kim Kardashian’s Buttock Workout – Here’s What Happened
To put Kim’s famous workout to the test, I set up dumbbells and small steps in my living room. I love the workout as you don’t need a lot of equipment and this workout can easily be completed with a set of The best resistance bands And the Best adjustable dumbbells. I made sure I had completed a long stretching routine beforehand, supplementing with a lot of emphasis on my hamstrings because they tense quite easily.
The full workout from start to finish took about 40 minutes. It wasn’t a particularly fast exercise, especially when you see it because it focuses on a specific area of the body, and doesn’t involve any real cardio. Despite finding the glute kicks relatively easy to complete, I could tell almost immediately that my muscles had been given a great workout.
I really enjoyed how easy it was to make exercise easier or more difficult. In exercises where I felt like I lacked stability, I was able to lower the strength of the resistance band, or grab lighter dumbbells. In other exercises, like dumbbell hamstring curls, I’ve been able to hold the dumbbells between my ankles for the last few repetitions, for that extra push.
The biggest benefit from trying this exercise? Effective gluteal routines don’t need to be intimidating, you don’t need a lot of equipment or to be a gym bunny. The day after this workout, I could really feel it in my legs, and I realized that in order to build the sculpted staples of my dreams, I needed to diversify my lower body exercises more often. I’m glad I don’t have another leg day on the cards for a week…
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