Are you ready to take your glutes to the next level? Whether you’re looking to build strength, enhance mobility, or sculpt that peach, this lower body workout from my At-Home Strength and Mobility Program, Sculpt is exactly what you need.

In my latest YouTube video, I’m guiding you through a comprehensive glutes-focused workout designed to challenge your muscles, improve your movement patterns, and help you feel strong and empowered. While you can do my entire Sculpt program all from the comfort of your home, today I am showing you how you can adapt this workout for the gym!

Let’s talk about why training your glutes is so important—not just for aesthetics but for overall health, strength, and mobility.

Why Strong Glutes Matter

Your glutes are more than just a muscle group to make your jeans fit better. They’re the powerhouse of your body, responsible for:

• Hip stability
• Posture improvement
• Lower back support
• Enhanced athletic performance
• Injury prevention

When your glutes are strong and activated properly, they help you move more efficiently, whether you’re lifting weights, running, or simply going about your daily activities. Weak glutes can lead to compensation from other muscles, causing imbalances and even pain in areas like your knees, hips, or lower back.

This workout is crafted to target all areas of your glutes—the glute maximus, medius, and minimus—while also focusing on hip mobility, core stability, and functional strength.

The Glutes-Focused Workout

This lower body workout is divided into supersets, combining strength exercises with mobility drills to optimize muscle activation and improve movement quality. Ready to grow your glutes? Let’s get started!

Warm-Up (5-10 minutes)

Before jumping into the workout, it’s crucial to warm up your body. Focus on dynamic stretches and mobility drills to prepare your hips, glutes, and core. Think hip circles, leg swings, bodyweight squats, and glute bridges to get the blood flowing.

Workout Structure:

You’ll perform the exercises in supersets (pairing two or three moves together), completing the prescribed sets and reps before moving to the next pair. Rest for 60–90 seconds between sets.

Superset A: Posterior Chain Activation

A1. Barbell Romanian Deadlifts (RDLs) – 8 reps x 3 sets (Tempo: 3:3:3)
The RDL is a glutes and hamstrings powerhouse. The slow, controlled tempo forces your glutes to engage throughout the entire range of motion. Focus on maintaining a flat back, soft knees, and driving your hips back to feel that deep stretch in your posterior chain.

A2. Supine Banana ISO Hold with Alternating Leg Lower – 8 reps per leg x 3 sets
This core stabilization exercise complements the RDL by challenging your ability to maintain a neutral spine. Engaging your glutes and core helps stabilize your pelvis, improving overall strength and control.

Superset B: Lateral Glutes & Hip Stability

B1. Wall-Supported Dumbbell Lateral Lunge – 10 reps per leg x 3 sets
Lateral lunges target the glute medius, crucial for hip stability and preventing imbalances. Use the wall for support to focus on form and depth, driving through your heel to activate the glutes fully.

B2. Wall 90/90 Position with Pillow or Bolster Squeeze – 20-second hold x 3 sets
This isometric exercise strengthens your adductors and core while improving hip positioning. Squeezing the pillow activates deep stabilizing muscles, which support proper glutes function.

Superset C: Glute Extension & Core Control

C1. Supine Hip Extension – 10 reps x 3 sets
A classic for glutes activation, the hip extension isolates the glutes while minimizing hamstring involvement. Focus on controlled lifts, squeezing the glutes at the top without overextending your lower back.

C2. Crab March – 8 reps per side x 3 sets
The crab march is a dynamic glutes activator, targeting both the glute maximus and medius. Keep your hips elevated and controlled, engaging your core for added stability.

Tri-Set D: Posterior Chain & Hip Mobility Finisher

D1. Good Mornings – 10 reps x 3 sets
This hip-hinge movement strengthens the posterior chain, emphasizing glutes engagement. Use a light weight to start and focus on proper hinge mechanics—hips back, chest proud, and spine neutral.

D2. Wall-Supported Hip Airplane – 8 reps per side x 3 sets
The hip airplane challenges single-leg stability and hip mobility. Using the wall for support allows you to focus on controlled movement and proper glutes engagement.

D3. Banana Sweeps – 10 reps x 3 sets
Banana sweeps are a core and hip flexor exercise that indirectly targets the glutes by challenging pelvic stability. Maintain a strong core throughout to prevent compensations.

Cool Down (5-10 minutes)

Don’t skip your cool down! Stretch your hip flexors, glutes, hamstrings, and lower back to improve flexibility and aid recovery. Think pigeon pose, figure-four stretch, and seated forward folds.

Key Tips to Maximize Glutes Growth:

1. Mind-Muscle Connection: Focus on feeling your glutes work during each rep. Visualize the muscles contracting and extending.
2. Controlled Tempo: Slowing down your reps increases time under tension, which is key for muscle growth.
3. Full Range of Motion: Don’t cheat the movement. Go through the full range to activate as many glute fibers as you can.
4. Progressive Overload: As you get stronger, gradually increase the resistance or reps to continue challenging your glutes.
5. Consistency is Key: Glutes development takes time. Stick with the program, and results will follow.

Ready to Grow Your Glutes?

Watch the full workout here: Grow Your Glutes with This Free Booty Workout

This routine isn’t just about building a booty—it’s about creating a stronger, more mobile, and resilient body.

Want More Workouts Like This?

If you loved this glutes workout, you’ll thrive with my At-Home Strength and Mobility Program, Sculpt. It’s designed to help you build strength, enhance mobility, and feel confident in your body—right from home.

What You’ll Get:

• Comprehensive lower and upper body workouts
• Mobility flows to improve flexibility and prevent injuries
• Master Nutrition Guide to help you see the most results from the work you’re putting in
• Progressive Overload Tracker PDF
• Progress Calendar PDF

Take the next step in your fitness journey. Join Sculpt today and unlock your full potential!

Looking for more free workouts? Try another leg day workout or one of my favorite upper body routines!