Sculpting round glutes and strengthening the posterior chain are essential for a well-developed lower body and a balanced physique.
In early March, Brazilian bodybuilder and model Rapha Araujo, known as FafaFitness, demonstrated her go-to exercises for growing hamstrings and glutes:
Strength & Aesthetics: Glutes and Hams Training
- Smith Machine Sumo Squat: 2 Sets
- Leg Abductor Machine: 3 Sets
- Bulgarian Split Squat: 2 Sets
- Lying Leg Curl: 2 Sets
- Smith Machine Reverse Lunge: 2 Sets
- Standing Leg Curl Machine: 1 Set
- Hip Thrust: (Superset A)
- Stiff-Legged Deadlift: (Superset B)
- Bent-Knee Bench Raise: 1 Set
- Seated Calf Raise: 1 Set
- Standing Calf Raise: 1 Set
[Related: The 13 Best Pre-Workouts of 2025, From an RD]
Araujo warmed up with sumo squats on the Smith machine. Using a wider stance, the hips move through a range of motion, allowing for deeper muscle activation in the lower body.
The abductor machine is great for isolating and shaping the glutes and groin. Bulgarian split squats further for a big pump and to hone her mind-muscle connection to ensure the target muscles brunt the load.
Since Bulgarian split squats primarily target the quads, Araujo recruited her hamstrings with seated hamstring curls. She maintained a braced core through Smith machine reverse lunges that required significant stability and balance. With her hamstrings, quads, and glutes pre-exhausted, she fired sets of standing leg curls.
Rapha Araujo’s Hydration Tip
Proper hydration helps Araujo power through intense training and speed up her recovery. Araujo’s hydration strategy goes beyond pre- or post-workout; it’s part of her daily routine.
Araujo starts every morning with a drink that helps keep her muscles hydrated and supports her performance during heavy sessions. The drink includes:
- Electrolytes
- Pink Salt
- Creatine
- Glutamine
- Greens Powder (Optional)
[Related: Should You Consume Salt Pre-Workout?]
Electrolytes help maintain hydration and muscle function during exercise. Pink salt supports this balance to enhance performance. Creatine boosts strength, muscle mass, and high-intensity output. (1) Glutamine supports recovery and eases soreness. (2)
I get all my vitamins, folic acids, magnesium. Your body needs minerals.
—Rapha Araujo
‘Deadly’ Superset and Core Work
With a leather pad pressing against her lap and two 45-pound weight plates attached to each side, Araujo thrusts the weight slowly. Stiff-legged deadlifts fire up the posterior chain.
“You might question why I do exercises so slowly; it’s because I like to conserve my movements,” Araujo said. “I want to do this forever.”
Araujo’s approach blends intensity with intention. She torched her core with bent-knee bench raises before wrapping up with focused calf work.
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References
- Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369. https://pubmed.ncbi.nlm.nih.gov/34199588/
- Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):417-26. doi: 10.1123/ijsnem.2014-0209. Epub 2015 Mar 26. PMID: 25811544. https://pubmed.ncbi.nlm.nih.gov/25811544/
Featured image: @fafafitness11 on Instagram
