Ronda Rousey, the WWE Superstar and former UFC champion is renowned for her impressive physique, particularly her toned and powerful glutes. Her workout plan is designed not only to build strength but also to sculpt a lean, athletic body that enhances her performance in the ring. Ronda incorporates a mix of weightlifting, plyometrics, and functional movements to focus on her glutes. Squats are a key part of her routine. She performs variations such as traditional barbell squats, goblet squats, and Bulgarian split squats, which engage the glutes and help with balance and coordination.
Squats are highly effective for building lower body strength, and Ronda emphasizes proper form and full range of motion to maximize muscle activation. Deadlifts are another staple in Ronda’s workout plan. She often includes Romanian deadlifts and sumo deadlifts, both of which target the hamstrings and glutes. Deadlifts help increase her overall power while enhancing the shape and definition of her lower body. She usually combines them with other compound lifts like lunges and step-ups to create a full lower-body circuit. Ronda also integrates explosive movements such as box jumps, kettlebell swings, and jump lunges.
These plyometric exercises help develop speed and explosiveness, key attributes in her athletic performance. Kettlebell swings, in particular, are great for engaging the glutes while also working on her core stability and endurance. To round out her workout, Ronda focuses on core-strengthening exercises and high-intensity interval training (HIIT) to maintain a low body fat percentage, keeping her muscles lean and defined. Her training sessions are fast-paced and intense, reflecting the demands of her wrestling career. Ronda’s dedication to her fitness routine is clear in her impressive physique. By combining strength training, plyometrics, and functional movements, she’s able to keep her glutes and entire lower body strong, athletic, and attractive.
