She needs no introduction and neither does her booty! Kim is one of the most famous people in the world and her legendary booty has only taken her celebrity status to new heights. Kim has enlisted personal trainer and bodybuilder Melissa Alcantara to get the results she wants! Melissa has told sources that Kim is not afraid to lift heavy weight and that they work very hard in the gym. Kim workout 6 days per week with three of them focusing on the legs and booty. Below is the lower body routine regularly used by Kim K. Here’s the Kim Kardashian booty workout.
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Kim starts the workout with a booty move to warm up the glutes and to get them to start working properly from the start. She does 5 sets of 30 reps on each side.
Do the exercise starting on all fours on the floor, lift on leg up while keeping it bent. Lift it up so your thighs is parallel to the floor, squeeze the booty and lower it back down.
The second lift is a big compound lift done for four sets of 12 to 15 reps. When she are able to do 4 set of 15 she increases the weight the next session.
Do the lift with a barbell on your back, feet at shoulder width and a tight core. Squat down by bending at the knees and go as low as possible without your knees falling in towards each other.
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Just like squats this is a compound exercise that targets the whole lower body and also involves the back to a quite big extent. Kim does 4 sets of 15 of this exercise.
Perform the lift by taking a stance that is a bit wider than your shoulders. Try find a width so that your shins will be completely vertical when you are at the bottom at the lift. Lower yourself and grab the barbell with a overhand grip. Pull it of the floor until your legs are straight and your upper body is upright. Very important is to keep your back straight or with a slight arch during the lift to avoid injuries.
Close Stance Leg Press
This exercise also trains the whole lower body, but emphasizes the hamstrings (back of the legs) and quadriceps (front side of the legs) more than the rest. She do 4 sets of 15 for this exercise also.
Sit down in a leg press machine and place your feet close together. They should be so close together that you thighs are pressed together during the whole exercise. Grab the handles to get stable and press the weight off and remove the handle. Lower the weight slowly until your knees reaches your chest and from there press is explosively back up. Do not straighten the legs completely at the top. Stop just shy of that with a little bend in the knees.
Weighted Hip Thrusts
This is an important exercise in the Kim Kardashian booty workout. As we have written before, weighted hip thrusts are the mother of all booty building exercises so it comes as no shock that Kim are doing these. Her hip thrusts are done for 4 sets of 15.
Start by sitting down by the side of a bench or a box. Lean against it so it touches just under the back of your shoulders. Place your feet about shoulder width apart or slightly wider and so that when you are in the top position your shins points straight down towards the floor. Place a barbell in your lap, use a squat pad so the bar doesn’t hurt. When starting the movement, lift you pelvis up towards the ceiling while keeping the pressure under your heels. Lift until your body is parallel to the floor. In this position try to rotate the pelvis towards you stomach and squeeze your glutes as hard as possible for at least a second.
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Hip Abduction Machine
The hip abduction is a booty isolation exercise and is great tool the target the whole booty while giving the sides a little extra love for getting that wide look. Hip abductions are done for 3 sets of 20 reps.
Sit down on a hip abduction machine with your legs close together. Lean forward and grab the sides of the machine to get you stable to increase glute activation. Then start to push your legs out as far as possible. Remember to try and squeeze the glutes at all times during the movement!
Standing Calf Raises
No set of legs are complete without having calves that match the rest of your legs. Calf raises are done for 4 sets of 30 reps.
Step under the pad and place your front half of your feet on the pad and the back half off the pad. Squat the lever up and keep just a slight bend at the knees which you will keep constant for all reps. Do the lift by lower your heels in a slow and controlled motion until you feel a good stretch in the calves. Keep that position for a second and then raise your heels as high as you can. Squeeze and hold that position for at least one second before starting to lower down again and start the next repetition.
So there you have it, the Kim Kardashian booty workout! Try it to take your own booty to new heights!
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