IFBB Bikini pro Caryn Nicole Paolini shares her brutal summer booty workout with her best friend, Canadian Bikini pro and certified personal trainer Randi Kennedy—because, what else do best friends do?
Co-creators of Her Fit Camp, whose mission is to provide an uplifting, positive, and empowering environment for women, these ladies know exactly how to help you target your glutes so they can look great onstage—or just chilling by the pool.
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Technique Tips
Lunge Jump
Aka the scissor jump, this exercise targets every muscle in your legs. To achieve more glute activation, drop into a low lunge on each jump, and explode up from your heel, extending through the hip as you switch legs before landing on the opposite side.
Land softly on each rep to protect your joints, and make sure your front knee stays over your ankle—don't let it go past your toes. Use your arms to help or, for an extra challenge, try holding a light medicine ball on your chest and using only your legs.
Single-Leg Press
To target the side of your booty—aka the gluteus medius—turn to the side for this move. From this position, put your top foot on the platform, toes turned slightly up. Press through your heel and extend all the way through the hip to target your glutes.
Another way to think of this exercise is like you're doing a single-leg sumo squat. If your leg press won't allow you to comfortably turn to the side, sit in the seat and put one leg up, turn your toes out, and press the weight up like you normally would with both legs.
Pop Squat on Leg Press
This is basically a wide-stance jump squat, but using the leg press machine allows you to control the movement and better target your glutes. Place your feet slightly wider than shoulder width, and lower yourself down until you feel a stretch in the glutes.
Press through your heels as you come up and "pop" off the platform by extending through your hips and squeezing your glutes. Land softly to protect your knees, and return to the starting position.
Dumbbell Lying Hamstring Curl
This is a great exercise to do with a partner who can help you get into position. Lie face-down on a bench with your knees hanging off the end. Have your partner place a dumbbell between your feet.
Extend through your hips and squeeze your glutes as you curl the dumbbell toward your body using your hamstrings. For an extra booty burn, try to lift the weight straight up toward the ceiling as you curl the weight, squeezing your glutes and pressing your hips into the bench as you do so.
Hyperextension
Hip hinges target the glutes, and hyperextensions are an easy way to hinge effectively without needing to lift a lot of weight. If your gym does not have a glute-ham raise machine or Roman chair, use a stability ball and wedge your feet against a wall or under a machine.
Keep your back straight as you hinge from your hips, not your lower back. You'll know you're performing this movement correctly if you feel the stretch in your hamstrings. Press through your heels and squeeze your glutes to come back up.