1. I only train glutes 2–3 times a week. Four was too much for me. I was overtraining, under-recovering, and killing my results. I also STOPPED lifting the absolute heaviest weights I could manage. Dropping the weight slightly allowed for better control, range of motion, and muscle engagement. My glutes responded SO much better.
2. I don’t turn every glute workout into cardio. Rushing through exercises with no rest isn’t as productive as you think it is. Rest between sets allows you to train harder and get more out of each rep.
3. I don’t prioritize squats. Controversial, I know. 😂 Everyone responds differently to exercises, but squats have never done much for my glutes. Hip thrusts, single-leg hip thrusts, and lunges? MUCH better results for me.
4. I swear by Pilates-style booty workouts. Those kneeling leg lifts, pulses, and holds that the fitness industry loves to 💩 on? They’ve made a huge difference in my glutes. Taking those muscles close to fatigue with controlled, high-rep movements is no joke. I’ll never understand why this training gets so much hate.
5. I eat enough to grow. Building muscle requires fuel! I aim for 0.7–1 g of protein per pound of body weight and make sure I’m eating enough calories to support growth.
6. I repeat my workouts. Your glutes don’t need 20 new exercises every week. Repeating foundational movements allows you to progressively overload, get stronger, and actually measure progress.
I put everything that’s worked for me into my 8-week Sculpted With a Booty program. Glute-building strength workouts + Pilates and Sculpt, all from home.
...
Efficient, effective workouts for strong, confident women.
I’m Coach Kel — certified fitness trainer, Pilates specialist, and mom on a mission to help women feel their best. My on-demand method blends Pilates, Barre, Sculpt, and HIIT into aesthetic, results-driven classes you can do anytime, anywhere.
✨ Start your free trial: https://join.fitbycoachkel.com/join_us
2. I don’t turn every glute workout into cardio. Rushing through exercises with no rest isn’t as productive as you think it is. Rest between sets allows you to train harder and get more out of each rep.
3. I don’t prioritize squats. Controversial, I know. 😂 Everyone responds differently to exercises, but squats have never done much for my glutes. Hip thrusts, single-leg hip thrusts, and lunges? MUCH better results for me.
4. I swear by Pilates-style booty workouts. Those kneeling leg lifts, pulses, and holds that the fitness industry loves to 💩 on? They’ve made a huge difference in my glutes. Taking those muscles close to fatigue with controlled, high-rep movements is no joke. I’ll never understand why this training gets so much hate.
5. I eat enough to grow. Building muscle requires fuel! I aim for 0.7–1 g of protein per pound of body weight and make sure I’m eating enough calories to support growth.
6. I repeat my workouts. Your glutes don’t need 20 new exercises every week. Repeating foundational movements allows you to progressively overload, get stronger, and actually measure progress.
I put everything that’s worked for me into my 8-week Sculpted With a Booty program. Glute-building strength workouts + Pilates and Sculpt, all from home.
...
Efficient, effective workouts for strong, confident women.
I’m Coach Kel — certified fitness trainer, Pilates specialist, and mom on a mission to help women feel their best. My on-demand method blends Pilates, Barre, Sculpt, and HIIT into aesthetic, results-driven classes you can do anytime, anywhere.
✨ Start your free trial: https://join.fitbycoachkel.com/join_us