Ronda Rousey, known for her fierce skills in the ring and athletic prowess, has a workout routine that not only builds her strength but also helps her maintain an enviable physique, including her well-toned glutes. Her focus on functional strength training and conditioning ensures that she remains at the top of her game while sculpting a powerful lower body. To keep her glutes in prime condition, Ronda incorporates a mix of weightlifting and bodyweight exercises. One of her go-to moves is the squat, a foundational exercise for building glute strength.
She often includes variations like goblet squats, sumo squats, and Bulgarian split squats, which target different angles of the glute muscles, enhancing overall definition and size. Squatting with heavy weights strengthens her glutes and engages her core and legs, making it a full-body effort. Ronda also integrates deadlifts into her routine, specifically Romanian deadlifts, which are excellent for targeting the hamstrings and glutes. This exercise helps her develop that rounded and firm glute shape while improving her overall posterior chain strength. Lunges and step-ups, often performed with dumbbells, are another key part of her workout.
These unilateral exercises help improve muscle balance while directly hitting the glutes and legs. To further shape and lift her glutes, Ronda includes hip thrusts, a highly effective move for isolating and building glute muscles. By using a barbell for added resistance, she can increase the intensity, pushing her muscles to grow and stay strong. Plyometric exercises like jump squats and box jumps are also part of her training, which add explosive power to her lower body while giving her glutes an extra burn. Ronda’s routine doesn’t stop there. She also emphasizes flexibility and recovery through yoga and stretching, ensuring her muscles remain supple and resilient, which helps prevent injury. Her consistent, well-rounded approach allows her to maintain strength and athleticism while showcasing those strong, defined glutes.
