Watch Your Back (Side)

They may not be as fun to train as your chest and arms, but you need strong glutes to lift heavier, run faster, and jump higher. Follow this workout, modeled by IFBB Pro League bikini competitor Mariella Pellegrino, who knows a thing or two about building a powerful posterior.

- Alyssa Shaffer

BARBELL GLUTE BRIDGE

WORKS: Core, glutes

Lie faceup on floor or mat with knees bent 90 degrees. Place a barbell across the front of your hips, just below your waistline, and hold it in place with palms down.

Lift hips off the floor, forming a straight line from knees to shoulders; keep toes off the floor, pushing through heels.

Slowly lower back down, but stop just before glutes touch floor.

Do 3 sets of 20 reps.

INVERTED SMITH MACHINE PRESS

WORKS: Glutes, hamstrings, quadriceps

Place a weight on both ends of the bar of a Smith machine and lower it to about hip height, with safety arms fully engaged.

Lie faceup on the mat under the machine, with your hips in line with the bar. Keep arms at sides, palms down. Raise legs, placing the center of your feet on the bar, slightly wider than hip-distance apart.

Push up slightly to lift the bar off the safety, then slowly lower it down until your knees are near your chest, upper thighs slightly touching abdominals.

Press up with glutes and hamstrings until legs are straight; don’t lock knees. Have a partner reengage safety when done.