27 min20 Minute Glute Workout - Complexes · Hip Thrusts, RDLs & Sumos
Caroline Girvan
Styles · Every level · 3 days a week
The Glute Builder
Three days a week, one beautiful obsession.
The flagship. Three days built around one goal: rounder, stronger glutes from every angle — the size, the pop from underneath, and the shelf up top. This is a posterior-chain obsession on purpose: if it's your only training, pair it with The Foundation or Strong Legs so the front of your legs isn't left behind.
Bigger glutes
Day 1 of 3
Every angle of the seat
Glute medius, minimus and maximus — all three, hit from every angle. The maximus brings the size; the medius and minimus round out the sides so nothing looks flat from any direction.
Day 2 of 3
The pop from underneath
Hamstrings. They sit right under the glutes, and when they grow they push everything up — that extra pop where the leg meets the seat.
Day 3 of 3
The shelf
Spinal erectors, backed up with more glute work. Strong erectors back up every hinge in this program — they're the base the shelf sits on.
People building the same thing
Nobody matching yet — open yourself to matching on the People page and be the first.