Connor Storrie’s Workout Plan: Copy His Routine Now
Connor Storrie’s glute routine has become the most requested fitness detail from the cast of Heated Rivalry. Fans scrolling TikTok and Instagram after each new episode want the exact moves behind the actor’s lower-body shape. The demand spiked once co-star Hudson Williams joked about “growing that Connor Storrie butt,” turning a single GQ clip into a repeatable template.
Early gymnastics base
Storrie trained as a competitive tumbler through his teens in Southern California. That background left him with built-in hip mobility and posterior-chain strength long before any scripted shirtless scenes.
The same conditioning still lets him skip long gym blocks when production schedules tighten. He told Variety he worked out only twice in two months yet kept most of his definition.
Those early years also explain why he now isolates weak points rather than rebuilding from scratch. Arms and shoulders receive the extra volume because everything below the waist already responds quickly.
Show timing and shirtless prep
Heated Rivalry filmed its first season in under forty days. Storrie’s character, Ilya Rozanov, required several quick shirtless takes, so the actor added a simple chair-curl circuit right before cameras rolled.
Forty controlled reps became his on-set warm-up instead of push-ups. The move keeps blood in the delts and biceps without taxing the lower body he already trains hard.
Directors noticed the difference on playback, and the images spread across fan accounts within hours of each episode drop.
GQ video sparks demand
In December 2025 a GQ TikTok captured Storrie listing his glute routine in one take. He opened with the line, “Everybody has been asking about my glute routine, cause y’all have seen my butt.”
Within forty-eight hours the clip passed a million views and comment sections filled with requests for rep counts and rest times. The video remains the clearest public record of his exact sequence.
Storrie kept the tone casual, but the clarity of the moves gave viewers an immediate blueprint rather than vague advice.
Elevated sumo squat focus
The signature exercise in the clip is the elevated sumo squat. Heels rest on plates or a low step while feet sit wide, forcing deeper hip flexion and heavier glute medius activation.
Storrie performs three sets of twelve to fifteen reps, pausing two seconds at the bottom. The pause eliminates momentum and keeps tension on the glutes instead of the quads.
Women’s Health noted the move quickly migrated into fan workouts after the video, with home-gym accounts posting their own versions using stacked books or yoga blocks.
Full lower-body circuit
After the sumo squats, Storrie moves to barbell hip thrusts for four sets of ten. He adds a two-second squeeze at the top and uses a padded bar to protect the hips during high volume weeks.
Next come kettlebell goblet squats, Romanian deadlifts, and banded lateral walks. The entire block stays under thirty minutes yet hits every glute fiber from multiple angles.
Because the circuit requires minimal equipment, traveling cast members can repeat it in hotel gyms without rearranging schedules around heavy machines.
Hudson Williams parallel routine
Co-star Hudson Williams trains three to five times weekly with shorter full-body sessions capped at one hour. His goal, he told Men’s Health, includes matching Storrie’s lower-body shape through banded walks and hip thrusts.
The two actors occasionally share gym time on set, comparing notes on load progression and recovery. Williams credits the shared sessions with keeping both physiques camera-ready during back-to-back shooting days.
Fans now tag both actors in the same workout posts, turning separate routines into an informal buddy system that fuels ongoing social media engagement.
Fan adoption and trends
Reddit’s r/heatedrivalry subreddit hosts weekly check-in threads where users log their own elevated sumo squat numbers after trying the routine. Several members report visible glute rounding within six weeks when they stay consistent three times weekly.
Instagram Reels tagged #ConnorStorrieWorkout climbed steadily through January 2026, often featuring side-by-side clips of the original GQ video and user attempts. The hashtag now functions as an informal progress tracker.
Trainers in Los Angeles gyms note a measurable uptick in clients requesting the elevated stance variation, citing the show clips as their reference point.
Maintenance during breaks
Between seasons Storrie reduces frequency but keeps intensity high. Two focused lower-body days replace the tighter production schedule, preserving the muscle memory built during filming.
He still performs the chair-curl circuit before any public appearances that might involve fitted clothing, treating the quick pump as insurance rather than daily training.
The approach lets him travel or visit family without losing the definition that first caught viewers’ attention.
Next season expectations
Season two scripts reportedly call for even more physical scenes. Storrie has hinted at adding loaded carries to his routine to handle the extra demands without extending session length.
Williams plans to keep his shorter full-body template but increase hip-thrust volume, explicitly aiming to close the gap in glute measurements the cast already jokes about.
Both actors expect the same social cycle to repeat: new episodes, new clips, renewed interest in replicating the look at home.
Routine takeaway
Connor Storrie’s method works because it builds on an existing athletic base, uses minimal equipment, and stays short enough to repeat during irregular shooting calendars. Viewers chasing similar results can start with the elevated sumo squat three times a week, add the rest of the circuit when recovery allows, and adjust volume around travel or work. The template stays practical precisely because it grew out of real production constraints rather than abstract gym theory.
