By Katie Miller for MuscleTech
I was never blessed with shapely, round glutes. I squatted for them. You can always buy yourself a chest, but if you want firm, great-looking glutes, you’ve got to put in the work. During contest prep for my first bikini competition I was under the impression that shoulder-width squats on the Smith machine, leg presses and lunges would give me the glutes I wanted. Wrong! With the help of my degree in exercise physiology and my experience as a personal trainer, I was able to figure out a system that really worked.