Program
Four days a week in a gym, built around the four lifts that actually change the shape of your lower body. Not thirty variations of a band walk.
Why it works
Glutes grow the same way every other muscle does: put them under real load, then make that load heavier over time. Most women train for a year and lift the same weight the whole way through, because nothing ever tells them to go up. This program does, the week your logged sets say you have earned it.
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.
The one everyone avoids, and the one that fixes side to side differences. Lean forward slightly to bias the glute over the quad.
Small, controlled, and not a leg swing. Squeeze at the top and let it come back slowly. This is where the last bit of shape comes from.
Form
Every lift has a video demonstration and the mistake almost everyone makes. Not "keep your back straight", which has never helped anybody. Something you can feel: if you feel this in your lower back instead of your glutes, your hips are rising first.
No gym
Home Strength runs on a pair of dumbbells and Bodyweight Base runs on nothing at all. Answer the eighteen questions and you’ll be matched to whichever one fits what you actually 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 in two taps