Round Butt, Rockin' Body: Glute Training For Women

Last Updated on January 7, 2021

When setting up your program, select four movements which work the glutes in various ranges without overworking the low back or quads. Choose one or two movements from each section of the above list. That way, you won’t unevenly hammer your quads or lower back. It’s also smart to put bridging movements first in the workout because they have the highest levels of glute activation. Feel the burn!

PUMP UP YOUR POSTERIOR

Glute pump/burn is an important aspect of training. If you’re not feeling the burn, you’re leaving room on the table for glute development. This is a vital aspect of strength training for women, and is likely one of the most overlooked aspects during a workout. Leave each workout with your glutes on fire. That’s the golden rule. Write it down. Do it.

Glute building is different than powerlifting. Muscles don’t know weights, they respond to mechanical tension, metabolic stress, and muscle damage. It’s not about how much weight you can move, it’s about how much weight you can move with the glutes. Having said that, the stress you apply to your glutes needs to increase over time, whether that’s weight, time under tension, volume—whatever. You won’t improve your glutes if they never have to adapt to new stimuli.

KELLIE’S BETTER GLUTES TRAINING REGIMEN

I put together this sample workout to help you get started. Note that 66 percent of the exercises target the glutes from multiple angles. The remaining percentage involves compound upper body exercises.

For best results, do a full-body workout—one that includes glute work—four times per week. The regimen below is one example. Don’t focus on how long you train, but how efficiently. A typical training session can last between 45 and 60 minutes.

Day 1