Olympia Champions Unite to Build Bigger Glutes and Hamstrings

The grind never stops for bodybuilders, even when they head into an off-season or retirement. Cydney Gillon won her eighth consecutive Figure Olympia title in 2024 before retiring from competitive bodybuilding. She joined 2024 Bikini Olympia champion Lauralie Chapados for a glute and hamstring workout guided by FST-7 training founder, Hany Rambod.

Building Glutes and Hamstrings 

• Panatta Reverse Hyperextension
• Hip Adduction Machine + Banded
• Cable Box Step-Ups
• Vertical Leg Press
• Seated Hamstring Curl
• Dumbbell Bulgarian Split Squat

[Related: How to Eat Blueberry Cobbler and Fried Chicken Like an Elite Bodybuilder] 

https://www.youtube.com/watch?v=wysqbQrNdlQ&t=0s&ab_channel=EvogenNutrition

Gillon and Chapados began with a five-minute cardio warm-up, priming their central nervous systems, helping reduce injury risk and improve blood flow, which can lead to more effective workouts. (1)(2) The duo agreed to start with glutes before the hamstrings, as they are judged more heavily in Chapados’ Bikini division. 

Glutes are a more isolative workout. When I do hamstring stuff, it takes away from my glutes.

—Lauralie Chapados

Gillon and Chapados focused on eccentric contractions throughout training; when the muscle lengthens under tension. They have been widely studied, with literature showing that the stretch during repetitions can help stimulate muscle growth. (3) This differs from concentrics; when the muscle is shortened, like standing up from the bottom of a squat. (4) 

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One of the more unique yet practical compound exercises utilized was cable box step-ups. The knee extends by pushing with the lead leg to lift the body onto the step, biasing the quadriceps while engaging the hamstrings. When the hip straightens to help raise the body onto the box, this drives hamstring and glute stimulation. (5) 

I’m going to steal these for my routine.

—Cydney Gillon

Bulgarian split squats target the hamstrings and glutes unilaterally. Since hip flexion is required for the working leg (the one on the floor that bears the load) and the back leg recruits the hip flexors, it allows for a deeper range of motion, helping Chapados and Gillon exhaust the muscle fibers at work. (6) 

Bulgarian split squats are handy for lifters looking to correct imbalances and improve overall mobility, making it a go-to option for strength and muscle building. (7)

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References 

1. Shellock FG, Prentice WE. Warming-up and stretching for improved physical performance and prevention of sports-related injuries. Sports Med. 1985;2(4):267-278. doi:10.2165/00007256-198502040-00004 https://pubmed.ncbi.nlm.nih.gov/3849057/
2. Pieters D, Wezenbeek E, De Ridder R, Witvrouw E, Willems T. Acute Effects of Warming Up on Achilles Tendon Blood Flow and Stiffness. J Strength Cond Res. 2022;36(10):2717-2724. doi:10.1519/JSC.0000000000003931 https://pubmed.ncbi.nlm.nih.gov/33337692/
3. Schoenfeld BJ, Ogborn DI, Vigotsky AD, Franchi MV, Krieger JW. Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017;31(9):2599-2608. doi:10.1519/JSC.0000000000001983 https://pubmed.ncbi.nlm.nih.gov/28486337/
4. Padulo J, Laffaye G, Chamari K, Concu A. Concentric and eccentric: muscle contraction or exercise? Sports Health. 2013 Jul;5(4):306. doi: 10.1177/1941738113491386. PMID: 24459543; PMCID: PMC3899915. https://pmc.ncbi.nlm.nih.gov/articles/PMC3899915/
5. Kipp K, Kim H, Wolf WI. Muscle Forces During the Squat, Split Squat, and Step-Up Across a Range of External Loads in College-Aged Men. J Strength Cond Res. 2022;36(2):314-323. doi:10.1519/JSC.0000000000003688 https://pubmed.ncbi.nlm.nih.gov/32569122/
6. Schütz P, List R, Zemp R, Schellenberg F, Taylor WR, Lorenzetti S. Joint angles of the ankle, knee, and hip and loading conditions during split squats. J Appl Biomech. 2014;30(3):373-380. doi:10.1123/jab.2013-0175 https://pubmed.ncbi.nlm.nih.gov/24345718/
7. Gonzalo-Skok O, Tous-Fajardo J, Suarez-Arrones L, Arjol-Serrano JL, Casajús JA, Mendez-Villanueva A. Single-Leg Power Output and Between-Limbs Imbalances in Team-Sport Players: Unilateral Versus Bilateral Combined Resistance Training. Int J Sports Physiol Perform. 2017;12(1):106-114. doi:10.1123/ijspp.2015-0743 https://pubmed.ncbi.nlm.nih.gov/27140680/

Featured image: @lauraliechap on Instagram