The Olympia stage is the biggest and most prestigious in bodybuilding. To be on that stage means to be recognized as one of the best in the world at what you do. IFBB Pro League bikini pro Iulia Baba knows that feeling very well, having made her Olympia debut in 2023.
The 2023 Arizona Pro winner also wants to return to the Olympic stage. To do so, she must win a show this season before the deadline of September 15, 2024.
That’s why she and trainer Jami DeBernard of Fit Body Fusion leave no stone unturned and no weight unbroken in their preparation. Part of that preparation includes maximizing their glutes and hamstrings. If you feel like you need improvement in those areas, save this workout and take it with you to the gym. Rest 60 seconds between each set of these moves.
Iulia Baba Bikini Pro – Training for buttocks and thighs
EXERCISE 1
Hip Thrust/Booty Builder Machine: 4 sets of 15 repetitions
The session begins with the largest muscle group in the body. Baba doesn’t compete in wellness competitions, but she has to make sure each area is developed well enough to compete for victory. The tips she shares here can help you start this session off right.
“Stand with your feet hip-width apart for optimal stability. Tuck your chin in and look straight ahead,” says Iulia Baba. “Opt for lighter weights to focus on perfecting your form and movement.”
EXERCISE 2
Hijacker: 4 sets of 15 repetitions
The abductors push the legs away from the body and are visible every time a competitor turns to the side during a transition. Focusing on these details is why she usually wins in competitions. The machine alone will do the work, but its execution and bonus tip can serve you well.
“Maintain a straight posture or lean forward slightly during this exercise. And increase the challenge by using an elastic band to put more strain on your muscles.”
EXERCISE 3
Backward lunge: 3 sets of 15 repetitions
This exercise can be done with dumbbells or kettlebells, so whether you choose one weight or two, there is a strategy that can help you.
“If you use a weight, hold it at the side of the back-kicking leg. If you use double weights, make sure they are different weights and hold the heaviest on the back-kicking leg.”
EXERCISE 4
Deadlifts with dumbbells: 4 sets of 15 repetitions
Yes, deadlifts are traditionally performed with a barbell, but Baba has found that dumbbells are better suited to her training needs.
“Holding the weights at your sides helps keep your upper body more upright and better engages the posterior muscle chains (like the hamstrings and glutes) that perform the primary movement in the deadlift,” she explained. “Holding the weights in front puts more stress on the lower back and can make it more difficult to maintain proper form throughout the lift.”
EXERCISE 5
Hyperextension: 3 sets of 20 repetitions each
Many fitness enthusiasts use the hyperextension for the lower back, and it does indeed work that area, but it is also great for the glutes and hamstrings, which is why they incorporate it into their workout.
“Look down, chin tucked, upper back rounded,” she advised. She also emphasized that the hips and shoulders are not in line when fully extended.
EXERCISE 6
Medicine ball kickback: 3 sets of 20 repetitions each
Baba wants to finish her workouts even though she knows she left everything on the gym floor, so she ends her workouts with medicine ball kickbacks, giving everything she has left in the tank before calling it a day.
“I always do this exercise at the end of my workout, like a burnout set. I always try to do 2-3 sets with as many reps as possible (AMRAP).”
As of this writing, Baba intends to compete in the World Klash Championships Pro in Charleston, South Carolina on August 24. She may also compete in the San Antonio Pro on September 14. If she wins either show, she will perform on the Olympia stage at Resorts World in Las Vegas, Nevada on October 10-13 alongside the rest of the world’s top bikini athletes. For more information on the Olympia, visit www.mrolympia.com. You can follow Baba on Instagram at @iulia_baba.