Connor Storrie workout routine: train smarter now
Connor Storrie’s workout routine gained attention when his role as Ilya Rozanov in the Crave and HBO Max series Heated Rivalry put his physique front and center. Viewers noticed the glutes first, and the actor has since shared the exact lifts he relies on instead of following any special pre-show plan.
Early training habits
Storrie was born in Colorado and raised in Odessa, Texas. He has always lifted for his own enjoyment rather than for roles. That consistent habit carried him into the series without any crash program or coach-mandated protocol.
His approach stayed simple. He trained the same way he had for years, focusing on movements that felt natural and sustainable. No extreme calorie cycling or last-minute physique push entered the picture.
Once the show aired, fans began asking how the look was built. Storrie answered directly in interviews and short videos rather than leaving the details to rumor.
Signature squat variation
The lift Storrie highlights most is an elevated kettlebell squat taken to full depth. He places his heels on small plates or blocks, holds a heavy kettlebell at chest height, and drops until his hips pass his knees before driving back up.
Because the heels are raised, the torso stays upright and the glutes receive more direct work at the bottom of each rep. He keeps the weight moderate and the range complete instead of chasing heavier loads with shallower form.
Storrie has said this single adjustment separates his routine from what he sees most people doing in commercial gyms. The depth and elevation are the only elements he flags as unique to his own practice.
Full lower-body template
Storrie builds around that squat with several supporting movements. Bulgarian split squats, goblet squats, and single-leg Romanian deadlifts appear regularly to hit each side independently and correct imbalances.
Glute bridges and hip thrusts close most sessions. He adds band donkey kicks or kickbacks on days when he wants extra volume without loading the spine further.
The sequence stays under an hour. He trains three to five times weekly, keeps rest periods short, and avoids the long sessions that can lead to burnout or stalled progress.
Co-star response
Hudson Williams, who plays opposite Storrie, has openly referenced trying to match the same glute development. He added banded lateral walks with progressively heavier bands and increased his daily protein intake, citing ground beef and supplements as staples.
Williams keeps his own workouts full-body and time-capped. The friendly competition has turned into a running conversation between the two actors and a topic fans track on social platforms.
The exchange shows how one actor’s documented routine can influence castmates without any formal group training mandate from the production.
Media pickup
Men’s Health ran a December 2025 interview in which Storrie described the deep kettlebell squat in detail. GQ followed with a short video of him walking viewers through the glute sequence step by step.
Women’s Health and ELLE Canada covered the same lifts from a fan-interest angle, noting how the show’s on-screen physicality translated into at-home workout searches. The coverage stayed focused on the specific movements rather than general fitness advice.
Each outlet quoted Storrie directly instead of speculating, which kept the information consistent across platforms.
Fan recreations
Viewers on Reddit and TikTok began posting their versions of the elevated squat within weeks of the first episodes. Most added the heel lift and focused on controlled depth rather than speed.
Some incorporated the single-leg Romanian deadlift and hip thrust finishers that Storrie mentioned. Others kept the template minimal, using only bodyweight or a single dumbbell at home.
The trend stayed narrow. People were not chasing an entire program overhaul; they were testing the one or two movements the actor had named.
Why the routine spreads
Storrie’s comments emphasize consistency over novelty. He credits genetics and steady training rather than any secret method, which makes the routine feel accessible to people already lifting.
The movements require minimal equipment. A kettlebell or dumbbell, a low step or plate, and a resistance band cover the full list he has shared.
Because the show continues into its second season, new viewers keep discovering the clips and repeating the same search for the exact exercises.
Practical adjustments
Anyone copying the squat should start with bodyweight or a light kettlebell to groove the depth. Elevating the heels even an inch can change the angle enough to protect the lower back while targeting the glutes.
Adding a pause at the bottom for two seconds increases time under tension without extra weight. Storrie keeps the pause brief in his own sessions but notes it helps maintain control.
Recovery stays straightforward. He trains the pattern every other lower-body day and listens to joint feedback rather than forcing volume on sore days.
Next steps for viewers
Storrie’s routine is now part of the conversation around Heated Rivalry’s second season. As long as the show airs, the same lifts will continue to surface in cast interviews and fan content.
Viewers can test the elevated kettlebell squat first, then layer in the split squats and hip thrusts if the movement feels solid. The approach remains the same one Storrie described: steady depth, moderate load, and regular practice rather than dramatic change.
Long-term takeaway
Connor Storrie’s approach shows that a few consistent choices can stand out on screen without requiring specialized programming. The routine stays simple enough that interested viewers can apply it immediately while the show keeps the discussion current.
