Glute Training with CBBF Bikini Champ

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Glute training with CBBF bikini champ Sonja Johnson.  She’ll show you how to tone, tighten and build your glutes!  This video takes you through a full gluteus workout demonstrating proper exercise choices, rep speed, and form.  Sonja placed second in two national championships in 2015 and is looking to earn her IFBB pro card in 2016.

The gluteus maximus is a very important muscle for all physique athletes, but never more so than for the bikini athlete.  It is one of those body parts that draws the most attention from the pose in which the competitor faces the curtain at the bask of the stage.


Sonja trains her glutes twice per week.  Once is with legs and, the main workout, is by itself.  The video above will outline her full butt workout.  Be sure to take it nice and slow at first.  If you haven’t trained this muscle with this kind of volume and intensity, start with only one or two exercises and 2-3 sets of each.

Sonja’s Glute Workout:

Smith squats – 6 sets (6-15 reps)

Superset A:
A1. Smith machine lunges – 4 sets (6-15 reps)
A2. Weighted hip thrusts – 4 sets (10-12 reps)

Superset B:
B1. Cable kickbacks – 4 sets (8-12 reps)
B2. Side cable kicks – 4 sets (8-12 reps)

Abductors – 5 sets (6-12 reps)