PNBA bikini athlete Jackie Gonzalez lists her top 4 glute exercises.
A well-developed lower body is vital in natural bodybuilding, especially the bikini categories. And your glutes are the largest muscle in your body, so it’s imperative to perform the best exercises possible to grow them. Professional Natural Bodybuilding Association (PNBA) athlete Jackie Gonzalez named the best exercises to target your glutes.
Jackie Gonzalez placed in the top ten at 2021 Natural Olympia in the Bikini Divas division. In an Instagram post on June 6, 2022, Gonzalez listed her top 4 glute exercises. Gonzalez stated:
“HERE ARE MY TOP 4 EXERCISES TO TARGET THE GLUTE:
1. ABDUCTION DROP SET- START WITH A CHALLENGING WEIGHT FOR 15R, FOLLOW WITH A DROP IN WEIGHT OF 20-30LB FOR 10R, & ANOTHER DROP FOR ANOTHER 10R. DEPENDING ON YOUR STARTING WEIGHT YOU MAY NEED ADJUST THE WEIGHT DROPPED TO WORK FOR YOU.
2. HIP THRUST- THERE ARE MANY VARIATIONS TO THESE BUT I PREFER TO USE THE SMITH AT THIS GYM. MAKE SURE TO SQUEEZE FROM THE CHEEKS TO PUSH THE HIPS UP AND NOT PRIORITIZING THE QUADS.
3. DB RDL- FOCUS ON HINGING AT THE HIPS! PUSH THE HIPS BACK AND ALLOW THE DB TO “SLIDE” DOWN THE LEGS. MAINTAIN A SLIGHT BEND IN THE KNEE AND SQUEEZE THROUGH THE GLUTES AS YOU COME UP. IT IS IMPORTANT TO KEEP THE HEAD AND SPINE IN ALIGNMENT DURING THIS MOVEMENT AS WELL.
4. GLUTE KICKBACK- THIS IS A VARIATION USING THE HIP MOBILITY MACHINE BUT IT WORKS JUST AS WELL AND ALLOWS ME TO FOCUS ON THE GLUTE ITSELF. MAKE SURE TO DRIVE BACK AND SQUEEZE THE GLUTE AT THE TOP OF THE MOMENT.”
The International Natural Bodybuilding Association (INBA)/PNBA has a variety of categories. One is the bikini division, which is separated into Bikini Divas, Bikini Angels, and Bikini Mammas. Jackie Gonzalez competes in the Bikini Divas class.
The Bikini Divas class contenders dress in swimsuits, high heels, and jewelry. Muscularity and conditioning are essential to the judging process–visible abs and a slightly visible glute-hamstring tie-in are crucial. That’s why Bikini Divas must work hard on their glutes.
Compared to Bikini Angels, muscularity is more critical in this class since Angels aren’t judged solely on their physique, e.g., visible abs aren’t necessary. In contrast, the women’s Physique and Figure divisions hold more muscle on their frame.
The INBA PNBA has welcomed a new category this year for women, Wellness. Judges will be heavily scoring contenders on their muscle development in the hips, glutes, and thighs in this division.
The INBA PNBA still has a full summer schedule of competitions. And the Natural Universe in Tampa, FL, on September 2nd-3rd, will be hosting the first pro Wellness category. The INBA PNBA stated on social media, “ladies, the PNBA is offering its 1st pro wellness category September 2nd-3rd at the Natural Universe.”