Noy Alexander’s Guide to Great Glutes – 2 Day Split

Noy Alexander became the first IFBB Master’s Pro Bikini champion earlier this month and she proves that you can have great glutes at any age. Noy breaks her booty training into two workouts, one on Monday and another on Thursday.  She shares her Hardbody Trainingâ„¢ with us. Give it a try.

noy alexander training


1. 3x 15 Good Mornings

2. 3x 15 Barbell Full Barbell Squats
Deep squats below parallel, start with body weight then slowly add weights. Chest up, keep torso erect, sit back pretend there’s a chair behind you.
Superset all then 60 Sec Break Max, repeat 3 sets X’s 15 reps.

3a. Barbell Sumo Deadlifts

3b. Dumbbell Curtsy Lunge
Stand with feet shoulder width apart. Take a large step back behind with one leg and cross it over while lowering ur hips until thighs are parallel to the floor. Keep torso upright, chest up, be careful knees never past the toes. Repeat on opposite leg.

3c. Dumbbell Stiff Legs

3d. Weighted Hypers
On a hyperextension machine, use a comfortable weight, dumbbell or plate, bend forward at the hips and bring head towards the floor. Lift back up focusing on contracting the glutes, go up slightly arch back, squeeze for 2 seconds. Repeat.

Superset 3 sets X’s 12 reps.

4a. Standing Single Leg Curl

4b. Stability Ball Ham Reverse Ham Curls
I like to switch it around because the stability ball works the core and spine muscles at the same time as the glutes and hams. I also get a very good burn just because there’s variation.

NOY’s NOTES: Start with your body weight.Then work your way up until the last the reps are challenging. I usually end up with 20-25 lbs for 12-15 reps. I do a lot of circuits and HIT for my lower body to keep everything tight and burn more calories. My focus always been on getting the glutes up and streamlining the hamstrings. I always, always spend 10 minutes stretching before and after my workouts.

PLYOS in the Sand or Grass
Superset all, repeat 5 x’s 15 reps, 30 sec rest max between exercises, 60-90 second break at end.

1a. Frog Jumps

1b. Side Shuffle

1c. High Knee Grapevines
Step with left foot crossing in front right foot, step out with right foot, step behind with left foot, step out with right foot, going sideways.

1d. Split Jump Squats

Superset 4 x’s 20 seconds each exercise, 60 sec break max.

2a. Forward Sprints

2b. Backward Sprints

Follow on Noy on twitter and instagram at @noyfit. You can find out more on Noy and her training at

noy hardbody training glutes


Disclaimer: Reader discretion advised, please consult your physician before beginning any exercise or diet program.