Program
Four days a week in a gym, built around hip thrusts, Romanian deadlifts, Bulgarian split squats and cable kickbacks, with a how-to video on every lift. Glute training runs through the online fitness programs for women inside ALTER YOU, and every one of them is included with your membership.
Why it works
Glutes grow the same way every other muscle does: put them under real load, then make that load heavier over time. The app tracks your weights, reps and sets every session, and tells you when to add weight based on the sets you logged.
The four lifts
The one that loads the glutes hardest at the top. Chin tucked, ribs down, and drive through the heel rather than arching your back to finish the rep.
Hinge, don’t squat. You should feel it in the hamstrings on the way down. If your lower back is doing the work, the bar has drifted away from your legs.
Trains one leg at a time, which evens out side to side differences. Lean forward slightly to bias the glute over the quad.
Small and controlled, with no swing through the hip. Squeeze at the top and let it come back slowly. This is the direct glute work at the end of the session.
Form
Every lift has a how-to video in the Form Library, plus the mistake almost everyone makes and a cue you can feel: if you feel a hip thrust in your lower back instead of your glutes, your hips are rising first.
Training at home
Dumbbell Strength runs on a pair of dumbbells and Bodyweight Only runs on nothing at all. Answer the three questions in the finder and you’ll get whichever one fits the equipment you have.
Ready
All 12 programs are included. Switch between them whenever you like.
3 days free · $14.17 a month on the annual plan · Cancel anytime