Your glutes are three muscles — maximus, medius, and minimus — and every session in this series targets a different combination of them. Built from seven expert sources covering bodyweight, bands, barre, and loaded work. Every exercise included, zero repeats across the series.
The mind-muscle connection is everything in glute training. Before every rep, consciously contract the glute you're about to work. Research consistently shows that a deliberate squeeze at peak contraction increases glute activation by up to 50% compared to the same movement done passively. Think about the muscle, not just the movement.
Choose your focus
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Floor Work
Bridges, donkey kicks, fire hydrants & mat-based glute isolation
Arabesque, attitude, curtsy & barre-inspired seat work
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Booty Band Circuit
Resistance band work targeting glute medius, minimus & max
Intensity level
Equipment varies by session: Floor Work and Barre Glutes need only a mat. Standing and Squat sessions can use dumbbells (optional). Booty Band sessions require a mini resistance loop band. A sturdy chair acts as the barre for standing work.