A strong, sculpted lower body isn’t just about aesthetics—it’s about functionality, power, and injury prevention. If you want to grow and define your glutes, you need a plan that combines activation, strength, and proper movement patterns. The Sculpt program is designed to do just that, helping you shape your booty while improving overall strength and mobility.

There are tons of resources available to help you target your glutes in the proper way. You might not see gains overnight, but stay consistent and you’ll start to see results! Learning to activate the right muscles and stay on track with those movements is key to forming a peachy booty with glute gains.

The Best Sculpt Movements to Target All Three Glute Muscles

The gluteus maximus, medius, and minimus each play a unique role in shaping and strengthening your lower body. The Sculpt method strategically incorporates exercises to target all three for optimal growth and definition.

Glute Maximus: The Powerhouse Muscle

The gluteus maximus is responsible for hip extension, which is key for explosive movements and strength. To maximize its activation, focus on controlled resistance-based movements that allow for a full range of motion.

✔ Hip Thrusts – Keep your chin tucked and drive through your heels to lift your hips. ✔ Bulgarian Split Squats – Push through your front foot’s heel to emphasize glute engagement. ✔ Romanian Deadlifts – Maintain a soft knee bend and a neutral spine to isolate the glutes.

Glute Medius: The Key to a Rounded Booty

The gluteus medius helps stabilize the pelvis and plays a major role in shaping the upper glute area. It’s often underdeveloped, leading to muscle imbalances.

✔ Banded Lateral Walks – Keep constant tension in the band while stepping side to side. ✔ Single-Leg Step-Ups – Focus on driving through the heel of your working leg. ✔ Clamshells with Resistance Bands – Engage the glutes fully by pressing your knees outward.

Glute Minimus: Small But Mighty

The gluteus minimus assists in hip abduction and stabilization. Strengthening it improves the appearance of your side glutes and enhances movement efficiency.

✔ Side-Lying Hip Abductions – Maintain control throughout the movement. ✔ Curtsy Lunges – Step diagonally behind you to emphasize the side glutes. ✔ Cable Kickbacks – Use a controlled tempo to keep the tension on your glutes.

Common Mistakes That Could Be Holding Back Your Glute Gains

Even with the best exercises, poor form or bad habits can slow your progress. Here are some of the most common mistakes and how to fix them:

Not Activating Before Training → Solution: Perform 5-10 minutes of banded glute activation drills before heavy lifts. 

Using Too Much Weight Too Soon → Solution: Focus on progressive overload with proper form before increasing weight. 

Relying on Quads or Lower Back → Solution: Mindfully push through your heels and maintain a neutral spine. 

Not Using a Full Range of Motion → Solution: Lower the weight if necessary to ensure deep squats, full hip thrusts, and controlled movements. 

Skipping Unilateral Movements → Solution: Incorporate single-leg exercises to fix muscle imbalances and improve glute symmetry.

Take Your Glute Training to the Next Level

Building sculpted, strong glutes takes consistency, proper activation, and strategic programming. The Sculpt Program integrates all the key elements—mobility, resistance, and progressive overload—to help you maximize your lower body gains. 

Massy’s new glute workout videos are available now on YouTube! There are 3 brand new glute workouts out now that will help you target that booty and learn from Massy firsthand.

For more programming, visit TRU Training and take your fitness journey to the next level. Ready to level up? Let’s get to work!

Remember: Engage, strengthen, and shape. Stay consistent, trust the process, and your results will speak for themselves.