Kim Kardashian’s lower half has become one of the things she’s best known for: her toned butt, glutes, and legs are gym inspirations for millions of women around the world.
Maybe you’ve wondered how you can get sculpted glutes the Kardashians would be proud of, or maybe you watched Kim’s recent run on 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 he swears by (opens in a new tab).
Although it’s one of Kim’s favorites, and her legs and glutes are some of her most famous features, Alcantara shared that Kim only does these exercises twice a week.
Sharing more about Kim’s workout routine, Alcantara said women’s health (opens in a new tab), “Kim loves to work the back of her legs – her hamstrings and butt!” “Legs are a large muscle group and they need time to recover,” she explains, “that’s when they grow, that’s when everything happens.”
To find out more, I grabbed a pair of dumbbells and put the workout to the test. It’s worth noting that what works for Kim Kardashian might not be right for you and your body, and if you’re completely new to any of the exercises listed below, or returning to exercise after an injury, it’s It’s a good idea to check your form with a personal trainer before adding weights.
Looking for more exercise inspiration? This is what happened when our the fitness editor tested Khloe Kardashian’s workout.
What is Kim Kardashian’s glute workout?
Alcantara told Women’s Health that she and Kim both like to exercise early in the morning. Alcantara didn’t share the exact weights Kim uses, but she should select one that feels hard on the last few reps without compromising her form.
After warming up, Kim goes through the following routine:
Walking lunges (4 sets of 20 reps on each leg): Start with your feet together, keeping your spine long. Puff your chest out, squeeze your shoulder blades into your back, engage your core, and move your body down into the lunge.
Raised glute bridge (4 sets of 20 reps on each leg): While leaning your upper back against the edge of a bench, bend your knees to 90 degrees and keep your butt low to the ground. Using a resistance band around your thighs, lift your hips so your body forms a straight line from shoulders to knees and hold for five seconds.
Elevated goblet squats (4 sets of 12-20 reps): Standing on two heavy dumbbells, making sure they’re not light enough to wobble, keep your feet hip-width apart and hold another dumbbell between your hands, before extending the dumbbell out in front of you. Push your hips back and bend your knees into a squat. As you step back, bring your hips forward and your inner thighs up.
Butt kicks (5 sets of 50 repetitions): Starting on all fours with your hands and knees hip-width apart, keep your knee bent at a 90-degree angle as you lift your legs into the air, your body forming a straight line. Keeping your core tight, reverse the movement back to start.
bulgarian split squats (4 sets of 12 reps on each leg): Stand about two feet away in front of a step, or something you can get up on. Extend your right leg behind you and place your foot on the step, hands on your hips. Bend your knees to lower your body as far as you can while keeping your shoulders back and your back straight. Pause and then repeat.
Dumbbell Hamstring Curls (4 sets of 12-20 reps): Position yourself so your hips and upper body are on a stable surface, engage your core, and straighten your legs. Be careful not to lock your knees and keep your feet flexed. Contract your hamstrings and pull your heels toward your butt.
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 baby steps in my living room. I love a workout where not a lot of equipment is needed and this one can be easily completed with just one set of best resistance bands Y best adjustable dumbbells. I made sure I had completed a lengthy stretching routine beforehand, paying close attention to my hamstrings as they get tight quite easily.
The entire workout from start to finish took around 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. Despite finding the glute kickbacks relatively easy to complete, I realized almost instantly that my glutes had gotten a great workout.
I really enjoyed how easy it was to make the workout easier or more challenging. On exercises where I felt I lacked stability, I could lower the strength of the resistance band or grab a lighter dumbbell. On other exercises, like dumbbell hamstring curls, I was able to hold a dumbbell between my ankles for the last few reps, for that extra push.
My biggest lesson in trying this exercise? Effective glute workouts don’t have to be intimidating, you don’t need a ton of equipment or to be a total gym bunny. The day after this workout, I could really feel it in my legs, and I realized that in order to build the sculpted pins of my dreams, I need to diversify my lower body workouts more often. I’m glad I don’t have another leg day on the cards for a week…
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