{"id":60845,"date":"2025-07-12T23:54:33","date_gmt":"2025-07-12T23:54:33","guid":{"rendered":"https:\/\/www.europesays.com\/us\/60845\/"},"modified":"2025-07-12T23:54:33","modified_gmt":"2025-07-12T23:54:33","slug":"how-the-better-sister-star-got-strong","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/60845\/","title":{"rendered":"How The Better Sister Star Got Strong"},"content":{"rendered":"

There are a lot of reasons people are talking about Amazon Prime’s The Better Sister right now: It’s got an all-star cast and thrilling twists and turns. Another reason? Jessica Biel\u2019s super strong physique. <\/p>\n

Jessica is the first to say that her body and strength displayed on the show are not easy to come by. \u201cThat peak shape in that show is not maintainable unless you are living the strictest, most rigid lifestyle with your nutrition<\/a> and your fitness,\u201d she said in a TikTok<\/a>. And, as of now, she\u2019s actually *not* living that lifestyle, she shared. <\/p>\n

But, Biel still works hard in the gym. Just ask her trainer, Ben Bruno, CFSC, and a WH advisory board member. \u201cSome of our friends have texted me that Jess looks great in the show, and that\u2019s not by accident,\u201d he said on Instagram<\/a>. \u201cJess works her ass off consistently so stuff like this is kinda the norm for her, but it\u2019s anything but normal. She\u2019s a total badass in the gym, and she makes all the hard exercises look easy.\u201d
<\/p>\n

For Biel, it\u2019s all about building muscle and staying strong as she ages. \u201cYou gotta build muscle<\/a> so that\u2019s a key part of my particular routine,\u201d she said in the TikTok. Curious about how she\u2019s working out right now? Biel dropped her routine, inspired by her \u201cfitness friend,\u201d Ashley Brown<\/a>, a nutrition, strength, and Pilates coach. You can follow along below.<\/p>\n

Jessica Biel\u2019s Lower-Body Workout RoutineBarbell Hip Thrust<\/p>\n

How to:<\/strong><\/p>\n

    \n
  1. Sit with feet flat on floor in front of couch, workout bench<\/a>, or stable chair.<\/li>\n
  2. Rest shoulder blades directly across the surface.<\/li>\n
  3. Lift seat up off floor, walk feet out until planted slightly beyond knees, and add weight (either a dumbbell on each hip or a barbell across hips).<\/li>\n
  4. Push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.<\/li>\n
  5. Reverse the movement to return to start. That’s 1 rep.<\/strong><\/li>\n<\/ol>\n

    Reps\/sets:<\/strong> 10 x 4<\/p>\n

    How Biel does it:<\/strong> While she\u2019d typically use a barbell, Biel opts for two 10 kg (a little over 22 pounds) dumbbells in her video because that\u2019s what she has handy. <\/p>\n

    Romanian Deadlift (RDL)<\/p>\n

    How to:<\/strong><\/p>\n

      \n
    1. Stand with feet hip-width apart. Hold barbell<\/a> or dumbbells out in front, near thighs.<\/li>\n
    2. Keeping back and legs straight, hinge at hips and focus on sending hips and butt back as you lower the barbell\/dumbbells toward ground. Make sure weight is in heels.<\/li>\n
    3. Maintain position and lower yourself as far as your flexibility<\/a> allows, ideally with weight(s) landing at least in middle of shins.<\/li>\n
    4. Engage glutes, contract hips, and drive back to starting position, locking hips out at top. You should feel a squeeze in your hips and quads as you lock them out. That’s 1 rep.<\/strong><\/li>\n<\/ol>\n

      Reps\/sets:<\/strong> 10 x 4<\/p>\n

      How Biel does it:<\/strong> In the video, she uses 10 kg dumbbells. <\/p>\n

      Related StoriesHamstring Curl With Exercise Ball<\/p>\n

      How to:<\/strong><\/p>\n

        \n
      1. Lie on back with feet propped on exercise ball with legs extended. Squeeze glutes up.<\/li>\n
      2. Pull hells back towards butt, bending at the knee.<\/li>\n
      3. Keep glutes squeezed up. Slowly extend legs back out to straightened position. That\u2019s 1 rep.<\/strong><\/li>\n<\/ol>\n

        Repts\/sets:<\/strong> 10-12 x 3<\/p>\n

        Goblet Step-Through Lunge<\/p>\n

        How to:<\/strong><\/p>\n

          \n
        1. Hold dumbbell or kettlebell high up into chest.<\/li>\n
        2. Step right leg forward and out. Lower back leg down until both knees are bent to 90 degrees.<\/li>\n
        3. Push off front leg to return to standing.<\/li>\n
        4. Step that same leg back, lowering the front leg down until both knees are bent to 90 degrees.<\/li>\n
        5. Push off front leg to return to standing. That’s 1 rep.<\/strong><\/li>\n<\/ol>\n

          Reps\/sets:<\/strong> 6-8 x 3<\/p>\n

          Related StoriesCable Med Glute Kickback<\/p>\n

          How to:<\/strong><\/p>\n

            \n
          1. Attach cable or resistance band to sturdy object. <\/li>\n
          2. Step into band with one foot, band looping under shoe.<\/li>\n
          3. Facing post where band is attached, engage right glutes to kick straight right leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. That’s 1 rep. <\/strong><\/li>\n
          4. Repeat on other side.<\/li>\n<\/ol>\n

            Reps\/sets:<\/strong> 10-12 x 2<\/p>\n

            How Biel does it:<\/strong> She ups the resistance for her second set for progressive overload.<\/p>\n

            Kettlebell Deadbug<\/p>\n

            How to:<\/strong><\/p>\n

              \n
            1. Lie faceup on floor with arms and legs in air, knees bent 90 degrees, and holding a kettlebell. <\/li>\n
            2. Maintaining contact between low back and floor, brace core, then slowly and simultaneously lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead. <\/li>\n
            3. Pause, then return to start and repeat on opposite side. That\u2019s 1 rep.<\/strong><\/li>\n<\/ol>\n

              Reps\/sets:<\/strong> 12 x 2<\/p>\n

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              Olivia Luppino is an editorial assistant at Women\u2019s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine\u2019s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She\u2019s currently training for the New York City marathon.<\/p>\n