Kim Kardashian's Lower Body Workout Is No Freaking Joke

She doesn't half-ass it.

21 March, 2018
Kim Kardashian's Lower Body Workout Is No Freaking Joke

Kim Kardashian West recently snapped a video of herself at the gym during what she called, a "major leg day" — and it's proof her lower-body workout is No. Freaking. Joke.

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The thing is, she might as well have called this a major butt day, since her moves engage the glutes and hamstrings to build muscle that gives the butt more volume, according to Albert Matheny, a certified strength and conditioning coach and the owner of SoHo Strength Lab in New York City. While he doesn't work with Kim, he says her moves could work for you.

~The Workout~

To work your butt like Kim, complete the exercises below as directed, and repeat three to five sets of each. Then repeat the entire workout up to three times a week.

Pin the workout above to save it for later!

~The Moves~

What you'll need: A power sled, a platform with handles and poles used to hold weighted plates. Begin by pushing the sled itself, which can weigh 75 to 90 pounds. You can always add extra weight later.

How to do it: Face the sled with your feet hips-width apart, and grab the sled's vertical poles with your arms fully extended. Keeping your back flat and knees bent in a high squat position, backpedal while pulling the sled as quickly as you can. Continue for 20 seconds.

What you'll need: A trap bar, a hexagon-shaped bar used to hold weighted plates. Begin by lifting the bar itself, which can weigh over 40 pounds; you can add weights as you get stronger.

How to do it: Start by standing in the center of the trap bar with feet hips-width apart. Keeping your back flat, chest high, knees soft, and weight in your heels, hinge forward from the waist to grasp both sides of the bar with palms facing the body. From this position, extend your legs to stand, squeezing your glutes at the top. Then, reverse the motion to complete one rep. Continue without pausing for eight to 12 reps.

What you'll need: A barbell, the 45-pound weighted bar used to hold weight plates on either end. Begin by lifting just the bar; you can add plates as you get stronger.

How to do it: Start by standing with feet hips-width apart. Keeping your back flat, chest high, knees soft, and weight in your heels, hinge forward from the waist to grasp both sides of the bar with an overhand grip, palms facing the body. From this position, extend your legs to stand, squeezing your glutes at the top. Then, reverse the motion, touching the weight to the ground to complete one rep. Continue without pausing for eight to 12 reps.

What you'll need: A leg press machine — it's the one with a decline bench and weighted platform. Begin with the weight of the machine itself; you can add weights as you get stronger.

How to do it: Sit on the machine with your back flat against the pad and your feet hips-width apart on the platform. Knees should be bent 90 degrees. Keeping your feet flexed and back straight, extend your legs without locking the knees. Reverse the movement with control to complete one rep. Continue without pausing for eight to 12 reps.

What you'll need: A glute kickback machine — it's the one with forearm pads and a weighted platform. Begin with the weight of the machine itself; you can always add weights as you get stronger.

How to do it: Depending on the machine, stand or kneelto place your chest or abdomen and forearms on the pads. Grip the handles with both hands, palms facing inward. Without arching your back, bend your right leg 90 degrees, and press the sole of your foot into the pad as you extend your leg. Reverse the movement with control and continue without pausing for eight to 12 reps. Repeat on the opposite side to complete one set.

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Credit: Cosmopolitan
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