Want to Grow a booty? 🍑

One of the most common questions I get is, "How do I shape and grow my glutes?" 🍑

With my Lower Body Build program, a 6-week glute-focused plan, I provide everything you need to target your glutes, build strength, and boost your confidence. If you’re ready to grow, I’ve got you covered!

Lower Body Build

Keep reading for my top tips on glute activation, training methods, and nutrition to help you reach your goals.

1. Glute Activation
Ever feel like your glutes aren’t fully firing during workouts? Glute activation is key. Including activation exercises in your warm-up helps “wake up” your glutes, improving your mind-to-muscle connection so you feel every rep. I recommend focusing on squeezing and pausing to maximize each movement. You’ll see a big difference in your results.

My Tips:

• Keep movements controlled and pause at the top of each rep.

• Really focus on contracting (squeezing) your glutes. Mind-to-Muscle (MTM) connection is crucial for effective training.

2. Weight Selection & Progressive Overload
For growth, challenge is essential! I always encourage you to select weights that push you without sacrificing form, and don’t be afraid to progressively increase over time. Lower Body Build includes a mix of compound lifts and accessory work, like banded exercises and finishers, to keep your muscles guessing and growing.

My Tips:

• Adjust reps and sets in each workout to keep challenging yourself.

• Incorporate both compound and isolation exercises, and aim to increase weight or reps every few sessions.

3. Nutrition for Growth
To build muscle, nutrition is just as important as training. Eating in a slight calorie surplus with a focus on protein and carbohydrates will fuel your workouts and promote muscle recovery and growth. Aim for 1.6-2.2g of protein per kilogram of body weight to maximize gains.

My Favorite Glute-Building Exercises
Here are my favorites that I include in Lower Body Build:

1. Hip Thrusts – for max glute engagement.

2. Barbell Squats (low bar) – to work both glutes and quads.

3. Bulgarian Split Squats – great for glute isolation and balance.

Consistency is the secret. I recommend training your glutes 2-3 times a week, and you’ll see real progress! Ready to build your lower body with me?

Join Lower Body Build today, and take the first step toward stronger, shapelier glutes. Sign up through the link below, and let’s get started!