If you've ever scrolled through Kim K's Instagram and wondered how she gets her marvelous booty, we've got good news for you. The reality star's trainer, Melissa Alcantara, just shared six lower-body moves you can do in the gym for super-strong legs and the all-natural butt lift of your dreams. (Also, see how Alcantara helped Kim Kardashian lose 20 pounds.)
If you aren't familiar with Alcantara, know this: This woman does not mess around. The personal trainer and former bodybuilder used the internet to teach herself how to work out when she was struggling with depression and weight gain. Now, she works with A-list celebrities and uses her Instagram to inspire others who are looking to get into the best shape of their lives. (Find out what she had to say about reverse dieting and how she used it to reset her metabolism.)
Take a cue from the screenshots below and follow Alcantara's lead for an epic leg-day workout that's bound to set your glutes on fire. (Besides a strong AF butt, you'll score all these awesome benefits of lifting weights.) But before you get started, just know that these moves aren't easy—so don't get discouraged if you can't do them all right off the bat. You might be better off starting with lower weights and fewer reps and go from there.
Seated Leg Extensions
Sit on the leg extension machine with your back pressed against the support pad. Once your feet are tucked behind the ankle pad, squeeze your quads (the big muscles on the front of your thighs) to lift both your legs up until they are parallel to the ground. Then, in a slow and controlled movement, return back to the starting position to complete the rep.
Adjust the weight so that you're not arching your back and use the side handles for more support. Alcantara suggests doing 4 sets of 20 reps.
Start by lying face-down on a hamstring curl machine. Position yourself so that the lever pad is on the back of your legs (just above your ankles). Keep your torso as flat as possible on the bench and grab onto the side handles as you squeeze your hamstrings (the muscles on the back of your thighs) to curl your feet up toward your butt. "Really nail your hips down," Alcantara wrote in her stories.
Hold for a second, and slowly lower your feet back to your starting position to complete a rep. Do 4 sets of 20 reps.
Wide-Stance Barbell Squat
Use a squat rack to rack a barbell on your shoulders (or use a body bar or a mini barbell if you're a beginner). Stand with your feet slightly wider than shoulder-width apart with toes pointed slightly out, knees soft and neck neutral. Inhale and brace your core, then hinge at your hips and knees to lower into a squat position, sitting your hips and butt backward and keeping your back flat. Once your thighs are about parallel to the floor, press into your midfoot to stand to complete a rep. Do 4 sets of 15 reps.
Sit on the leg press machine with your feet on the platforms about shoulder-width apart. Press the platform all the way out until your legs are completely extended with a slight bend in the knees. Slowly lower the platform by bringing your knees in toward your chest while keeping your feet flat. Push the platform back out to complete a rep. Alcantara recommends doing 4 sets of 30, 25, 20, and 20 reps.
Approach a barbell with your feet about hip-width apart, shins close to the bar. (FYI: You can also do deadlifts with dumbbells if you're a beginner.) Hinge at the hips, then knees, to bend over with a flat back to grip the bar with hands shoulder-width apart. Keep your neck neutral and in line with your spine. Inhale to brace your core, and with a flat back, lift the weight off the floor, driving hips forward to stand tall. Pause in the standing position for a second before hinging at the hips, then knees, to slowly lower the bar back to the floor. Be sure to keep your back flat throughout the movement. Do 4 sets of 15 reps.
Standing Calf Raises
Stand beneath the shoulder pads of a standing calf raise machine with the balls of your feet at the edge of the platform and feet hip-width apart. Keeping a soft bend in your knees, lower heels down as far as possible then lift your heels to press onto the balls of your feet. Pause for a second at the top, then slowly lower back to the starting position. Do 4 sets of 30 reps.