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Science-based glute and lower body training programs designed by certified trainers for all fitness levels.
Curated style guides, outfit inspiration, and trend reports to help you express your unique personal style.
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Nutrition tips, self-care routines, mental health resources, and body-positive community support.
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Find Your Fit
| Size | US | Bust (in) | Waist (in) | Hips (in) |
|---|---|---|---|---|
| XS | 0-2 | 30-32 | 23-25 | 33-35 |
| S | 4-6 | 33-35 | 26-28 | 36-38 |
| M | 8-10 | 36-38 | 29-31 | 39-41 |
| L | 12-14 | 39-41 | 32-34 | 42-44 |
| XL | 16-18 | 42-44 | 35-37 | 45-47 |
| 2XL | 20-22 | 45-47 | 38-40 | 48-50 |
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The Science
A complete 8-week progressive overload program targeting all three glute muscles — gluteus maximus, medius, and minimus — for shape, strength, and symmetry.
Foundation
3x/week. Master the hip hinge, squat pattern, and glute activation. Bodyweight to light resistance. Focus: mind-muscle connection.
Loading
4x/week. Introduce barbell hip thrusts, Romanian deadlifts, walking lunges. Progressive load increase each session.
Intensification
4x/week + 1 active recovery. Peak loading phase. Drop sets, pauses, and tempo manipulation. Add cable work for constant tension.
Peak & Deload
Week 7: Maximum intensity test week. Week 8: Strategic deload — reduce volume by 50%, maintain weights, allow supercompensation.
The king of glute exercises. Targets gluteus maximus in peak contraction. 3-4 sets × 8-12 reps. Squeeze hard at the top for 1 second.
Builds lower glute-hamstring tie-in and posterior chain strength. 3 sets × 8-10 reps. Feel the stretch at the bottom, drive through heels on the way up.
Constant tension throughout full range. Perfect for shaping and upper glute development. 3-4 sets × 12-15 reps each leg. Control the negative.
Targets the glute medius — critical for round, lifted shape. Use as warmup 2 × 20 steps each direction, or as a finisher with heavier band.
Unilateral power move that fixes imbalances and builds overall glute/quad size. 3 sets × 10 reps each leg. Torso forward lean = more glute emphasis.
Perfect starting point. Bodyweight or with plate on hips. 3 × 15-20 reps with 3-second hold at top. Builds activation and prepares for barbell hip thrusts.
Expert Guidance
Your glutes will not grow if you do the same workout at the same weight every week. Track your lifts. Aim to add 2.5-5 lbs, or 1-2 reps, or an extra set every 1-2 weeks. Small consistent progress compounds into dramatic results.
To build muscle anywhere on your body — including your glutes — you need sufficient protein. Target 0.7-1g per pound of bodyweight daily. Spread it across 3-4 meals. Chicken, fish, eggs, legumes, and Greek yogurt are your friends.
Studies show that actively focusing on the muscle you are training increases activation by up to 22%. Before every set, warm up your glutes with bodyweight exercises. During each rep, think about squeezing your glutes — not just moving the weight.
Muscle is built during recovery, not during the workout. 7-9 hours of quality sleep is essential. Growth hormone peaks during deep sleep. Consistent sleep deprivation literally prevents muscle growth regardless of how hard you train.
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