Best Exercises for a Bikini Competitor

If you are a bikini competitor or looking to compete in a fitness show in the bikini division then you know or should know that the most important part of the body to work is the lower half, especially the glutes and the hamstrings. A high and toned booty is what the judges are looking for. You do not want to seem too muscular or striated. You want your muscles to be toned, full and feminine.  Lifting weights is a definite must; it will help build lean body mass while decreasing fat.

Here are the top 5 exercises you can do to get your butt, hamstrings, and the rest of your legs into the desired shape of a bikini competitor.

 Barbell Squat

You want to lift heavy and you want to get as low as you can. A good deep squat with good form will help give you amazing glutes. The squat is actually the best total lower body exercise, not only do you develop glutes, but also the hamstrings and quads. There’s also a bonus to doing squats because it also helps develop your lower back and abs. Why wouldn’t you do squats?

Do 4 sets of 8-10 reps

Barbell Reverse Lunge

Lunges are amazing for building the hamstrings and glutes, but they also work the quads so it makes for a total lower body exercise.  The barbell is added weight to add to the intensity.

Do 4 sets of 8 reps on each leg

 Straight Leg Dead Lift

When you do a straight leg dead lift, you are making it a targeted hamstring and booty move. To get an added stretch you can do the move on a step and then hold for 1 second at the bottom. Once you have the move down, add as much weight as you can this is what will make the booty grow and give that curve you are trying to achieve.

Do 4 sets of 8 reps

Lying down Leg Curls

Here’s another exercise that will tone and define your hamstrings. This is an isolated move, so it is solely focusing on the hamstring. If you point your toes down instead of flexing them you will get even more isolation of the hamstring.

Do 3 sets of 12 reps

Cable Glute Kickbacks

This exercise is going to work your upper glutes. The most important thing to do is keep back straight and squeeze at the top and hold for 1 second.

Do 3 sets of 12 reps


Cardio is also important to a bikini competitor. My favorite is the rotating stairs. You will burn a ton of calories and at the same time be toning your butt, glutes and quads. You can change-up your leg position to keep your muscles guessing. Try skipping a step, turning sideways, and speeding up for 60 seconds and do intervals.

 Do 10 minutes at medium intensity, then do high intensity intervals for 10 minutes

Now these are the top exercises for a bikini competitor, but it does not mean you should do all five of these in the same workout. You should pick out 2 or 3 exercises and add it to your routine. I like to train my legs 2 to 3 times a week, with a day focusing on quads and another day focusing on the hamstrings and glutes. My third day would be a complete focus of the booty. Do cardio 5 to 6 days a week and you are well on your way to having an amazing backside!


Other posts by

Leave a Reply