Razhi spills her secrets and techniques for giant, spherical glutes.
Final up to date on February seventeenth, 2025
Wellness bodybuilder and Olympian Tefani-Sam Genadi Razhi has a number of the greatest glutes within the recreation. She not too long ago shared her leg day exercise in mid-February 2025, wherein she targeted on low-moderate reps with heavy weights, pushing to failure. She is amidst her prep for the 2025 Pittsburgh Professional contest in Could.
Razhi’s Glute Exercise
- Pendulum Squats: 3 Units x 8, 8, 10 Reps
- Unilateral Leg Presses: 3 Units x 8-10
- Machine Angled Squat: 3 Units
- Leg Extensions: 3 Units
Because the glutes lengthen the hips, Razhi packages workout routines that do this. Razhi’s exercise is geared toward glute hypertrophy. Whereas not on this session, she advocated for deadlift variations, hip thrusts, and lunges.
[Related: The Value of Having a Ride-or-Die Training Partner]
Development Unlocks Development
Progressive overload — step by step rising weight and reps to stimulate development — is vital for constructing rounder, firmer glutes. (1)(2) After warming up, Razhi began with 180-pound pendulum squats for eight reps to failure.
Muscle scientist and fellow bodybuilder Jeff Nippard ranked pendulum squats highest on his leg exercise tier list as a consequence of their stability, stance choices, and pure arc, calling them a “good quad builder.” Machines produce comparable good points to free weights. (3)
Significance of Heat-Ups
Whereas Radzi primed her legs with pendulum squats, shifting to unilateral leg presses demanded a brand new problem and, thus, extra preparation units. Thorough warm-ups enhance muscle elasticity, cut back damage danger, optimize motion patterns, and assist maximize efficiency. (4)(5)
Razhi is single-leg pressed with a low foot place, topped out at 9 45-pound weight plates per leg. Unilateral (i.e., single-leg) coaching helps preserve steadiness and doubtlessly deepen the stretch.
Razhi trains closely for development. “I haven’t seen a person do that and it shocks me,” Razhi noticed, including, “It’s not that girls are extra succesful, males aren’t pushing laborious sufficient.”
Heavy Compounds for Huge Butts
Since compound lifts like heavy squats and leg presses contain extra general muscle recruitment, Razhi feels she advantages past simply leg hypertrophy. “I take advantage of a lot [effort] when pushing — it’s a full-body exercise,” she stated, explaining how that’s higher for constructing power.
Although heavyweights are an element of hypertrophy, establishing a mind-muscle connection is one other core element. Consciously specializing in the goal muscle throughout train has been proven to extend its activation and muscle development. (6)
Failure: A Potential Development Set off
A spotlight of Razhi’s exercise was her depth. She left nothing within the tank, saying, “At the least I failed,” to point an efficient set.
My higher physique grows as a result of I take advantage of a lot of it when pushing [the weight], which is so heavy.
—Tefani-Sam Genadi Razhi
Most hypertrophy specialists counsel pushing units near failure for max development stimulus. Nonetheless, this can be extra essential when utilizing lighter versus heavier masses. (7)(8) Extreme coaching to failure will trigger fatigue.
Extra Bodybuilding Content material
References
- Chaves, T. S., Scarpelli, M. C., Bergamasco, J. G. A., Silva, D. G. D., Medalha Junior, R. A., Dias, N. F., Bittencourt, D., Carello Filho, P. C., Angleri, V., Nóbrega, S. R., Roberts, M. D., Ugrinowitsch, C., & Libardi, C. A. (2024). Results of Resistance Coaching Overload Development Protocols on Energy and Muscle Mass. Worldwide journal of sports activities drugs, 45(7), 504–510. https://doi.org/10.1055/a-2256-5857
- Plotkin, D., Coleman, M., Van Each, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload with out progressing load? The consequences of load or repetition development on muscular diversifications. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142
- Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Results of Coaching With Free Weights Versus Machines on Muscle Mass, Energy, Free Testosterone, and Free Cortisol Ranges. Journal of power and conditioning analysis, 34(7), 1851–1859. https://doi.org/10.1519/JSC.0000000000003349
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Results of warming-up on bodily efficiency: a scientific overview with meta-analysis. Journal of power and conditioning analysis, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Ribeiro, B., Pereira, A., Neves, P. P., Sousa, A. C., Ferraz, R., Marques, M. C., Marinho, D. A., & Neiva, H. P. (2020). The Position of Particular Heat-up throughout Bench Press and Squat Workouts: A Novel Method. Worldwide journal of environmental analysis and public well being, 17(18), 6882. https://doi.org/10.3390/ijerph17186882
- Schoenfeld, B. J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N., & Paoli, A. (2018). Differential results of attentional focus methods throughout long-term resistance coaching. European journal of sport science, 18(5), 705–712. https://doi.org/10.1080/17461391.2018.1447020
- Lasevicius, T., Schoenfeld, B. J., Silva-Batista, C., Barros, T. S., Aihara, A. Y., Brendon, H., Longo, A. R., Tricoli, V., Peres, B. A., & Teixeira, E. L. (2022). Muscle Failure Promotes Better Muscle Hypertrophy in Low-Load however Not in Excessive-Load Resistance Coaching. Journal of power and conditioning analysis, 36(2), 346–351. https://doi.org/10.1519/JSC.0000000000003454
- Refalo, M. C., Helms, E. R., Robinson, Z. P., Hamilton, D. L., & Fyfe, J. J. (2024). Related muscle hypertrophy following eight weeks of resistance coaching to momentary muscular failure or with repetitions-in-reserve in resistance-trained people. Journal of sports activities sciences, 42(1), 85–101. https://doi.org/10.1080/02640414.2024.2321021
Featured picture: @teffanysam on Instagram