Bodybuilder Heather Dees in Two-Piece Workout Gear Shares "Hypers for Glutes/Hams"

Heather Dees is a multifaceted fitness enthusiast: a personal trainer, IFBB competitor, and a six-time Olympian. She regularly shares her workout routines and wellness journey with her followers on Instagram. In early September, she posted a series of videos showcasing her favorite lower body exercises, including hypers and glute bridges with hamstring extensions. Known for her dedication to fitness, Dees emphasizes strength training, especially focusing on her lower body. She is passionate about maintaining her physical and mental well-being through various forms of movement, whether in the gym or on the dance floor. Her posts inspire her audience to embrace an active lifestyle, stay consistent with workouts, and explore fun and therapeutic fitness activities like dance. Here are some of her favorite fitness habits.

1. She Does Glute Bridges

As you can see in her Instagram post, Dees likes to do glute bridges to stay in shape. NASM states that this is a very effective workout to do. “Glute bridges are a useful exercise for building core stability, building glute strength, and improving overall exercise form and function. When performed as a stabilization exercise, glute bridges activate the glutes to function as they are supposed to in other movements like squats, deadlifts, walking, and running. Adding weight progresses glute bridges into a strength exercise, which can build strength in the glute muscles.”

2. She Does Leg Presses

As you can also see from her Instagram post, Dees doesn’t skip leg day. One thing she likes to do is leg presses. Dees shared this video on her Instagram of herself using the leg press machine. She captioned the post, “I love this quad/glute day movement! 🍑🔥💪🏼 @cybexintl leg press is my favorite.. but you can use any leg press you have available! Start with single leg, focus on keeping your abs tight and glutes contracted. Goes as deep as you can without letting your hips roll up! Protect your low back 🙏 Send me a note if you try it out, if it helps.. AND How pumped your quads and glutes get.”

3. She Dances

Dees likes to dance to stay in shape. She shared this video on Instagram of herself taking a class. Dees captioned the post, “THERAPY! .. Dance lessons have become therapy through movement and connection. That is the best way I can describe my new found love for soul coast dancing! I have found there’s so many parallels to the way you move through life & how you move through dancing! Grounding, getting out of my head, being in flow not control, trusting myself are all tools that have came through #soulcoastdance … as I have learned from @jakeytrim ! His words & guidance resonate on a deeper level, helping me find my own way of finding & healing internal traumas and patterns. It’s been exactly what I’ve needed, on top of being just so much fun! To flow in healthy feminine energy through music is amazing medicine! If it calls to you, try it! I’ve still got a lot to learn but I love it so much!”

4. She Does Leg Extensions

Dees shared this lower body workout video on Instagram. In it, she is seen using the leg extension machine. Asphalt Green states that leg extensions are extremely helpful. “Leg extensions using this exercise machine work your thighs. In fact, that’s basically the only thing that they work. That’s great if you want to build strength and mass quickly.”

5. She Does Squats

Heather Dees/Instagram

Dees is also seen doing squats in the previous Instagram video. Squats are a great workout to do. Piedmont states, “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”

Anita Herbert is working her glutes in her exercise gear. In a new social media post the fitness influencer and Hungarian model shows off her amazing body during an intense workout session, wearing shorts and a sports bra. “Your next GLUTE workout is sorted & it’s a tough one, so prepare your cheeks,” she writes, revealing the set. “Let’s get crush it!!” How does she approach diet, fitness, and self-care and what exercises does Anita do to build her backisde? Here is everything you need to know about her lifestyle habits.

1. Her Journey to the Gym

“About three years ago, my husband encouraged me to go to the gym for the very first time in my life. At that time, we started training together. It took some time, but he eventually turned me on to eating healthy and weightlifting. As I began to educate myself about clean eating and training, I became very interested in this new lifestyle. I loved the way training made me feel, and I also loved seeing how my body was changing day by day. People at the gym started to take notice of how my body was changing too, and they told me that I should compete in a show. At first, I thought it was silly to even consider competing, but then I decided that I should give it a try! Before I knew it, I had five NPC overall wins in a row, and now I’m an IFBB Pro. I just got invited to the Arnold Classic for the first time, and I’m going to be on the Olympia stage in September,” she told Simply Shredded.

2. Motivated by the Mirror

“My biggest motivation is the mirror. I like to see how my body changes on a daily basis. To me, there is nothing more exciting than discovering a new striation or a new vein popping out on my body!” she told Simply Shredded. “I’m sure some might say that I am crazy, but this has become a lifestyle to me, and I love it! Of course, I have to admit that I like to eat yummy food too, but for me feeling healthy and looking ‘fit’ is far more satisfying than eating a slice of pizza. My life is all about balance, and I can still have a slice of pizza every now and then if I want too, but it just doesn’t interest me as much as it used to.”

3. Switching Up Her Workouts

Anita mixes up her routine. “I switch up my training every once in a while, so it doesn’t get boring. I also like to do aerobic classes and outdoor boot camps too! And on Sunday which is my rest day, I still like to do some form of cardio,” she says.

4. Her Top 3 Exercises

Here are Anita’s top 3 exercises:

1. Squats: “Squats are great because my booty can never be big enough,” she says.
2. Hanging Leg Raises: “I love abs and hanging leg raises seem to work the best for me. Plus living in Miami, Florida, I always have to be bikini ready!” she jokes.
3. Lateral Raises: “I love training my shoulders with lateral raises because I love to feel the burn in my shoulders,” she explains.

5. Two Diets

Shutterstock

Anita has two diets that she stays “very consistent with,” she tells Simply Shredded. “One diet I use for my off season and the other diet I use for preparing for a competition. When I’m prepping for a competition, my diet is very strict. I consume six meals a day; I measure everything, and I absolutely have no cheats! My protein sources primarily come from chicken, fish and eggs. My carbs consist of oats, quinoa, brown rice and sweet potato. I also love all kinds of vegetables, and I incorporate them into my diet as well. During my prep, I also limit my sodium intake, and I drink one to two gallons of water per day. Off season my diet is more flexible, but I still try to eat five to six meals a day. But in off season, I am able to include one to two cheat meals a week.”

6. Here Is Her Glute Workout

Superset: 3 sets

• SM bench assisted kickbacks
• Hip banded good mornings
• BB sumo deadlift - 3 x 10

Superset: 3 sets of

• BB triple contraction hip thrust - 5 reps
• straight into BB deadstop hip thrust - AMRAP
• DB Bulgarian split squat - 10 each side

Side Booty Finisher: 2 sets of 15 each side

• Hip banded extra range clamshells

Danielle Kusenberger is a rising star in the fitness industry, having made her mark at just 19 years old. She has competed in various fitness competitions and now runs her own successful coaching business. Known for sharing workouts on Instagram, Kusenberger recently collaborated with Sierra Ashe, performing hamstring curls and offering tips on other exercises that have helped her clients stay fit and confident.

1. She Does Hamstring Curls

As you can see from her Instagram post, Kusenberger likes to do hamstring curls. Asphalt Green states that this is very beneficial. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in. Even pro cyclists can benefit from using this machine, since biking works the quads so heavily and doesn’t do as much for the hamstrings.”

2. She Does RDLs

Kusenberger likes to do RDLs to stay in shape. She shared her tips for doing them in this Instagram post. “Your glutes aren’t growing because your form sucks….It’s true - I’ve been there too so let me help you out. Start here👇🏼 - Hips and glutes move on a horizontal line. - Abduct the knees out so hips can abduct as well. Abduct = open up. Toes should be slightly pointed out to allow for this to occur as well. - Knees shouldn’t lean back with body. They should stay above the ankle until the bar hits around shin or below knees then, knees should push out aka abduct out and may move slightly forward depending on the person. - Hips have to be open in order to prioritize glutes in an RDL. Sending training vids in DM for free help and feedback, let’s fix your training right now.👀😎”

3. She Believes In Confidence

Kusenberger is a big believer in having confidence, and she wants her clients to have it as well. She talked about this in the caption of this post. “Confidence is nothing without security…. And most people aren’t taught how to become secure. Hint as to why I became a coach. You don’t want to be skinny, you want to be secure. And security comes with learning how to love yourself, how to show yourself value, and honestly, how to not care about outside opinions. I don’t want to teach you just how to be confident in your body. I want to teach you how to be secure; in your mind, choices, actions, word, body, life, etc. From my past self to you. At any shape and size you are still left with yourself. Work on the inside, the actual human just as much as you do the outside.”

4. She Does Hip Thrusts

Kusenberger shared her hip thrust tips in this Instagram video. She captioned it, “Nobody wants a saggy butt.🍑So if you have one, lets crank some hip thrusts and grow glutes that pop.😭🔥The biggest issue I see is people wanting to thrust the bar… ❌😵🙅‍♀️We want to keep our spine neutral, meaning we are NOT going to hump the bar, in fact, the bar is just going to LAY ON YOU as you keep hips tucked. Your spine from your back to hip should stay aligned the entire time. We aren’t tryna use out back, we’re tryna build our boootay.🥵 Toes pointed slightly out, knees driving out, and glutes workin!
How I program hip thrusts for myself:
- 3 sets of a triple rest pause every set.”

5. She Does Lateral Raises

Kusenberger likes to do lateral raises to stay fit. She shared this video of herself doing cable lateral raises at the gym. Kusenberger captioned the post, “Your traps are the only thing that gets pumped when you lateral raise?🥵- Lean your body away from the cable and think about your leading your elbow outward as it drives upward. - Hand should always be below elbow on the concentric aka on the way up, you don’t want your hand leading upward as your elbow is dipped below the hand. That can cause strain in your muscle. - I prefer to lateral raise slightly in front of the body for more front and lateral raise stimulation. - A slow eccentric on the way down creates highee resistance within the muscle producing more breakdown within the muscle fibers, and with proper recovery plus nutrients this promotes more growth!! Stay tuned for more on how to level up your training and your physique!! 🤗🔥You deserve all the success and I’m here to help you with that!”