Bikini competitors focus more on upper-body training with less emphasis on quads than Wellness athletes. <\/p>\n
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Last updated on August 6th, 2025<\/p>\n<\/p>\n
In recent years, there has been a big increase in the number of women\u2019s bodybuilding divisions, including Bikini<\/a>,\u00a0Wellness<\/a>,\u00a0Fitness<\/a>,\u00a0Physique<\/a>, and\u00a0Figure<\/a>. And the divisions are still growing with the recent announcement of the new Fit Model division<\/a>.<\/p>\n But what\u2019s the difference between these divisions?<\/p>\n In late July 2025, Wellness competitor\u00a0Chloe Pickford<\/a>\u00a0teamed with Bikini athlete Phoebe Goodwin for a\u00a0glute and hamstring<\/a>-focused training session.\u00a0<\/p>\n During their workout, the IFBB Pros explored the unique characteristics of each woman\u2019s bodybuilding category and how these distinctions shape their training approaches.<\/p>\n JOIN THE BARBEND COMMUNITY FORUM<\/p>\n Looking to connect with fellow fitness lovers like you? Head to the BarBend Community Forum to ask questions, share advice, and talk all things training.<\/p>\n Differences Between Wellness vs. Bikini Bodybuilder<\/p>\n Each women\u2019s bodybuilding division has unique competition criteria, physiques, and tailored training plans to meet specific goals. Goodwin explained that training for the Bikini division varies depending on the athlete and the muscular development of their lower body. <\/p>\n Achieving a well-balanced physique from the top requires building density in the glutes and hamstrings. <\/p>\n Even though it\u2019s Bikini, they\u2019re still muscular.<\/p>\n \u2014Phoebe Goodwin<\/p>\n Bikini competitors prioritize upper-body training more than Wellness athletes, though Pickford incorporates\u00a0shoulder training<\/a>. Pickford explained that Wellness athletes emphasize hamstrings, glutes, and\u00a0quad development. Bikini competitors scale back on lower-body training to maintain the physique required for the Bikini division. <\/p>\n Rule of thumb: Bikini girls don\u2019t blow their quads up and train quads directly.<\/p>\n \u2014Chloe Pickford<\/p>\n According to Goodwin, women\u2019s bodybuilding training evolves, becoming more specialized as they gain experience.\u00a0Beginners<\/a>\u00a0are advised to focus on fundamental\u00a0compound movements<\/a>, gradually refining their training as they progress in the sport. <\/p>\n The key distinction lies in how the lower body is developed across divisions. In the Bikini category, athletes aim for streamlined quads. Wellness division emphasizes pronounced hamstrings and denser overall lower body development.<\/p>\n Leg Day Training\u00a0<\/p>\n Pickford and Goodwin began with a lower body\u00a0warm-up<\/a>, using\u00a0resistance band<\/a>\u00a0lateral steps. Warming up before intense exercise can significantly enhance performance. (1<\/a>) Their workout comprised the following:<\/p>\n Cable Glute Medius Kickbacks<\/p>\n Glute medius kickbacks on a cable machine opened the session. The duo added a variation by crossing the cable behind their legs. This technique targets the glutes. <\/p>\n Pickford enjoys complementary exercises, including standing kickbacks. <\/p>\n It\u2019s important to do an array of kickback variations.<\/p>\n \u2014Chloe Pickford<\/p>\n Hip Thrusts & Lying Leg Curls<\/p>\n Pickford and Goodwin performed hip thrusts using a\u00a0barbell\u00a0machine for two sets of eight to 10 reps. To maximize the effectiveness of the hip thrust, Goodwin coached Pickford to target a lower range of six to nine reps.\u00a0<\/p>\n Pickford kept her hips tucked into the machine\u00a0during lying leg curls to avoid momentum. She and Goodwin\u00a0trained to failure<\/a> with a squeeze at peak contraction of each rep. Lying leg curls build the lower lateral and medial hamstrings. (2<\/a>)\u00a0<\/p>\n Dumbbell Bulgarian Split Squats & Machine Abductors<\/p>\n Pickford and Goodwin trained Bulgarian split squats \u2014 a unilateral movement that helps offset strength and aesthetic imbalances. They closed\u00a0with machine abductors.<\/p>\n Chloe Pickford\u2019s Off-Season Update<\/p>\n Pickford\u2019s training is progressing despite a hip\u00a0injury<\/a>\u00a0sustained before a 2024 contest prep. Her\u00a0injury limits specific exercises, including the 45-degree\u00a0leg press<\/a>\u00a0and\u00a0Smith machine<\/a>\u00a0split squats, but she has otherwise\u00a0adapted\u00a0by adopting the horizontal leg press.\u00a0<\/p>\n Pickford\u00a0will begin prep in November 2025, take a short break over the holiday, and then apply for the Arnold UK, where she previously earned her pro card.\u00a0\u201cIt\u2019s probably the best offseason I\u2019ve ever had because my process is much more refined,\u201d Pickford concluded. \u201cI\u2019m locked in.\u201d<\/p>\n More Bodybuilding Content<\/p>\n References<\/p>\n Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140\u2013148.\u00a0https:\/\/doi.org\/10.1519\/JSC.0b013e3181c643a0<\/p>\n Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Wilson, J. M., Kolber, M. J., & Peterson, M. D. (2015). Regional differences in muscle activation during hamstrings exercise. Journal of strength and conditioning research, 29(1), 159\u2013164.\u00a0https:\/\/doi.org\/10.1519\/JSC.0000000000000598<\/p>\n Featured image: @chloepickford_ifbbpro on Instagram<\/p>\n","protected":false},"excerpt":{"rendered":"Bikini competitors focus more on upper-body training with less emphasis on quads than Wellness athletes. 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