Bikini standout Lauralie Chapados is gearing up for her next contest. On March 13, 2026, she pushed through an intense glute and hamstring workout led by Hany Rambod ahead of the Pittsburgh Pro.
It’s comeback season for Chapados. While she entered the 2025 Bikini Olympia as the reigning champ, she left Vegas without the crown in sixth place. Chapados wasn’t incredibly off, but her competition brought their best, including the new two-time titleholder Maureen Blanquisco.
Her next stop was the stacked 2026 Arnold Classic. She improved from her look at the Olympia, but finished runner-up, unable to get past the winner, Aimee Delgado. Looking ahead, Chapados is ready to compete again to regain momentum in the competitive division.
Lauralie Chapados’ Glute and Hamstring Workout Ahead of the 2026 Pittsburgh Pro
Find the exercises from the video below:
- Standing Abductor Machine
- Panatta Hip Thrust (Single Leg and Two Leg)
- Belt Squat (Goblet Variation)
- Leg Curl Machine
Standing Abductor Machine
According to Rambod, pushing with the knees and adjusting elevation could lead to more progress on the abductor machine.
“The key here is to push with your knees,” shared Rambod. “You just get into that squat stance, and you can find different elevations that you may feel a little bit more, like a little higher or a little lower.”
“She’s not allowing the weight stack to drop to keep tension on the muscle at hand, which are the glutes.”
Panatta Hip Thrust
They moved ahead and explained why hip thrusts are ideal for upper glute development.
“I think there are better machines that make the hip thrust a good exercise. I think now, they’re essential in my training to develop that upper glute part. I’m really focusing on that. If you’re going into a hip thrust to develop the lower part of the glute, it’s maybe not the best movement, in my opinion,” shared Chapados.
Belt Squat (Goblet Variation)
During belt squats, Rambod emphasized the value of discovering different grip variations. He also explained how exercise selection can make-or-break progress over time.
“Make sure you find your favorites [grips], but also try new exercises because chances are, they are just new now, but they are stuff that you’ve done in the past that you’ve forgot about.
I always like seeing things in the gym, where I’m like man, I forgot that movement,” said Rambod. “It’s always good to go back and try other movements you haven’t used in a while.”
Leg Curl Machine
They prioritized a full range of motion during sets on the leg curl machine. Rambod noted that proper pad placement is right above the Achilles tendon.
“We got full range of motion. Remember, the knee is in line with the center point,” Rambod shared. “Again, you don’t want to have your pad up on your calf, but you don’t want it down at your heels. You want it right above your Achilles tendon.”
Chapados focused on the stretch going down and a strong contraction on the way up.
“She’s stretching all the way down, contracting all the way up,” he adds.
Chapados takes an eclectic approach to training and is always open to working with different coaching talents. Ahead of the 2025 Olympia, she enlisted the help of ‘The Godfather of Bodybuilding,’ Charles Glass, to guide her through a back workout.
Chapados has the chance to re-establish herself as an Olympia contender. The 2026 Pittsburgh Pro is set for May 16-17 in Pittsburgh, Pennsylvania.
RELATED: Lauralie Chapados Breaks Down Her 2,174-Cal Contest Prep Diet 3 Weeks from the 2026 Arnold Classic
