IFBB Bikini Pro, Romina Bass retains impressive Glute structure by performing circuit based lower-body exercises outside of the gym during closures.
“It’s all about the technique and time under tension,” she says. “You don’t need to throw super heavy weights around to activate the muscles in the glutes. Go high reps and low rest, using whatever weight you have available.
“Since this circuit doesn’t use a lot of resistance and the glutes are a large muscle group, you can safely perform it 3-4 times a week from home.”
Kneeling Squats
The key with this exercise is to really take your time. Keep the core tight and squeeze the glutes at the top of the movement. You can try using a resistance band around the lower back and secured to something stable in front of you if you want to add tension.
Glutes Kickbacks
I like to place a dumbbell behind the knee to ensure the hamstring stays activated and my core is engaged throughout the movement.
Lunges
Aim for both knees to create a 90 degree angle. Keep your chest open and core engaged. Add a jump in to burn more calories,
or hold dumbbells or water bottles for extra resistance.
Hip Thrusts
Take your time and imagine you’re trying to pull your belly button down into your spine. Squeeze the glutes at the top of the movement. Add a dumbbell or a resistance band if desired.
Dumbbell Deadlifts
Adopt a Romanian deadlift stance with legs almost straight, chest open and core engaged to target the glutes and hamstrings as opposed to the quad muscles.
Take 30 seconds rest between sets and perform as a circuit, repeating four times over.
YOU’VE GOT THIS!
Instagram: @rominabass
Images: @bluelineefex
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