If you haven’t been hooked on Kim Kardashian’s fitness journey over the last year, then you definitely stand alone.
Together with her go-to trainer and bodybuilder, Melissa Alcantara (AKA @fitgurlmel), Kardashian has slowly been building the legs, arms, abs and butt of her dreams.
Reaping the rewards of her hard work, her blessed genetics, and the many sculpting procedures she’s had in the past, KKW has been posting a tonne of butt-centric selfies, sending snaps of her taught behind to celebrity friends, and putting it on full display in vintage designer g-strings.
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KIM KARDASHIAN’S BUTT WORKOUT
Before getting into the specifics, just how often does Kim workout a week?
According to Alcantara, the pair train together six days a week at 6am, alternating between shoulders, biceps/triceps, and chest/back workouts. She also dedicates three out of her six workout days to legs and glutes.
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KIM KARDASHIAN’S BUTT WORKOUT
Speaking to PEOPLE about her total body transformation, Kim said that her toned body is a result of consistent workouts and weight training.
“I work out about an hour-and-a-half every single day, heavy weights,” she said. “I’ve been working out really hardcore with a bodybuilder for one year. September is our one-year anniversary.”
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KIM KARDASHIAN’S BUTT WORKOUT
Aside from sculpting her body, Kardashian has also attributed her rockhard physique to a significant drop in weight.
“I’ve lost 20 pounds,” she told PEOPLE. “I was almost 140 forever and now I’m like 116 and it just feels good. I didn’t see results right away, but when you stick with something and you’re consistent, you will. So, I love it.”
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KIM KARDASHIAN’S BUTT WORKOUT
When it comes to her butt-specific workouts, Kardashian unsurprisingly tends to spend more time working her behind than any other body part.
“When it comes to booty and legs, we usually work out for an hour and a half to an hour and 45 minutes,” Alcantara told Women’s Health, adding that they only typically dedicate an hour to every other body part.
“The legs are a large muscle group and need extra time to recover and rest in between sets. Otherwise you won’t be able to get as many reps in in the next round.”
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KIM KARDASHIAN’S BUTT WORKOUT
But, hard work and dedication aside, Alcantara has expressed the importance of taking multiple days of rest between your leg and butt days, giving it ample time to grow and take shape.
“You don’t want to go too hard or overwork that muscle, otherwise it doesn’t have time to recover and grow,” she said. “You want to work out efficiently and be smart about it.”
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KIM KARDASHIAN’S BUTT WORKOUT
Recently, Kardashian’s trainer shared the seven moves you need to get her “toned butt” in a post on her app. “My trainer Melissa has been kicking my a– lately,” she wrote in the post. “Her butt workouts are so hard, but so worth it. I love seeing the results!”
Here, we go through the “booty-blasting fitness routine” Kim completes multiple times each week.
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KIM KARDASHIAN’S BUTT WORKOUT
Kickbacks:
“Start with a glute-activating move like a kickback. Get into tabletop position with your knees and hands shoulder-width apart. Lift one leg and, with your knee bent, push your leg up until your thigh is parallel with the floor. Do five sets of 30 on each side, alternating legs.”
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KIM KARDASHIAN’S BUTT WORKOUT
Back Squats:
“Start with your feet shoulder-width apart and hold a weighted bar on the back of your shoulders. Then, squat for four sets of 12-15 reps.”
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KIM KARDASHIAN’S BUTT WORKOUT
Sumo Deadlifts:
“Place a barbell on the floor. Stand with your feet spread wider than your hips and toes pointed out. Make sure to keep your knees in line with your toes! Then, squat down to grab the barbell with both hands between your legs. Next, press through your heels, stand up and thrust your hips forward while holding the bar with straight arms. Repeat this move for four sets of 15 reps.”
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KIM KARDASHIAN’S BUTT WORKOUT
Closed-Leg Press:
“On a leg press machine, keep your feet close together and in the middle of the paddle and make sure your knees are touching the whole time. Bring them all the way down to your chest, keep your chest up and shoulders back. Do four sets of 15.”
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KIM KARDASHIAN’S BUTT WORKOUT
Weighted Hip Thrusts:
“First, sit on a bench with a weighted bar on your lap. Then, lay down and move to the end of the bench so that only your neck and shoulders are resting on the bench. Your knees should be bent at a 90-degree angle with your feet flat on the ground. Next, drop your hips toward the ground, with your hands still holding onto the weight across your lap. Right before your hips reach the ground, squeeze your glutes to lift your hips back up toward the ceiling. Do four sets of 15 reps.”
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KIM KARDASHIAN’S BUTT WORKOUT
Hip Abduction Machine:
“On a hip abduction machine, sit with your knees together and press your legs outward. Sit forward and hold onto the front sides of the machine to really activate your glutes. Repeat for three sets of 20 reps.”
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KIM KARDASHIAN’S BUTT WORKOUT
Standing Calf Raises:
“Rest your hands on a wall and stand on your tip toes. Hold the position and then lower your heels back down. Make sure to keep your knees slightly bent the whole time. When you go all the way up on your toes, count one second, then engage your core on the way down. Repeat four sets of 30.”
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