Kim Kardashian’s lower half has become one of the things she’s best known for – her coveted buttocks, glutes and toned legs are an inspiration to millions of women around the world.
Maybe you’ve wondered how to get sculpted glutes the Kardashians would be proud of, or maybe you’ve spotted Kim’s recent run on the Peloton Tread and wondered what her workout routine looks like. . Either way, you’re in luck. Kim’s personal trainer, Melissa Alcantara, has
shared the exact workout she swears by (opens in a new tab). Although it’s a favorite of Kim’s and her legs and glutes are among her most famous features, Alcantara shared that Kim only does these workouts twice a week.
Sharing more about Kim’s workout routine, Alcantara said
women’s health (opens in a new tab), “Kim loves working the back of his legs – hamstrings and booty!”. “The legs are an important muscle group and need time to recover,” she explains, “that’s where they grow, that’s where it all happens.”
To learn more, I grabbed a pair of dumbbells and put the workout to the test. It should be noted that what works for Kim Kardashian may not be right for you and your body, and if you are completely new to any of the exercises listed below, or are returning to exercising after an injury, it’s a good idea to check your form with a personal trainer before adding weights.
Looking for more workout inspiration? Here’s what happened when our fitness editor tried Khloe Kardashian’s workout.
What is Kim Kardashian’s glute workout?
Alcantara told Women’s Health that she and Kim like to train early in the morning. Alcantara didn’t share the exact weights used by Kim, but you should select one that feels hard for you over the last few reps, without compromising your form.
After the warm-up, Kim follows the following routine:
Walking lunges (4 sets of 20 reps on each leg): Start with feet together keeping a long spine. Chest out, squeeze your shoulder blades together behind your back, squeeze your core, and move your body down into the lunge.
Raised gluteal bridge (4 sets of 20 reps on each leg): While pressing your upper back against the edge of a bench, bend your knees 90 degrees and keep your butt close to the floor. Using a resistance band around your thighs, lift your hips so that your body forms a straight line from your shoulders to your knees and hold your position for five seconds.
Elevated Goblet Squats (4 sets of 12-20 reps): Standing on two heavy dumbbells, making sure they are not light enough to wobble, keep your feet hip-width apart and hold another dumbbell in your hands, before extending the dumbbell in front of you. Push your hips back and bend your knees into a squat. As you come back up, bring your hips forward and inner thighs up.
Butt kickbacks (5 sets of 50 reps): Starting on all fours, hands and knees hip-width apart, keep your knee bent at a 90 degree angle as you lift your legs into the air and your body forms a straight line. Keeping the core tight, reverse the motion back to the start.
Bulgarian Split Squats (4 sets of 12 reps on each leg): Stand about two feet apart in front of a step or something you can climb on. 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 much as you can while keeping your shoulders back and your back straight. Pause, then repeat.
Dumbbell Hamstring Curls (4 sets of 12-20 reps): Position yourself so that your hips and upper body are resting on a stable surface, contract your trunk and stretch your legs. Be careful not to lock your knees and keep your feet bent. Contract your hamstrings and pull your heels towards your buttocks. I Tried Kim Kardashian’s Butt Workout – Here’s What Happened
To put Kim’s famous workout to the test, I set up my dumbbells and small steps in my living room. I like a workout where you don’t need a lot of equipment and this one can easily be completed with just a set of
best resistance bands and best adjustable dumbbells. I made sure I did a long stretching routine beforehand, focusing a lot on my hamstrings, as they stretch quite easily.
The entire workout from start to finish took about 40 minutes. It wasn’t a particularly fast workout, especially since it focuses on a particular area of the body and doesn’t involve any real cardio. Although I found glute kicks relatively easy to perform, I could tell almost instantly that my glutes had received a great workout.
I really enjoyed how easy it was to make training easier or harder. On exercises where I felt I lacked stability, I was able to reduce the strength of the resistance band or grab a lighter dumbbell. On other exercises, such as dumbbell hamstring curls, I was able to hold a dumbbell between my ankles in the final reps, for that extra push.
My biggest lesson after trying this workout? Effective glute routines don’t have to be intimidating, need a ton of equipment, or be a real gym bunny. The day after this workout, I could really feel it in my legs, and I realized that to build the sculpted pins of my dreams, I needed to diversify my lower body workouts more often. I’m just glad I don’t have another leg day on the cards for a week…