09/04/2026
If your goal is glute growth, save this! 🍑
Since I started coaching B***y Camp at Vital Training Systems, I’ve spent a lot of time studying the glutes and learning what actually goes into an effective program for building them.
I learned so much from Bret Contreras’ Glute Lab, and this is how I like to structure workouts for clients whose goal is to build a bigger, rounder 🍑
You don’t need to destroy your glutes every workout to grow them. You need a smart structure + progressive overload + consistency.
Save this for your next glute day 🍑
-
PRIMER: Always warm up and activate your glutes before jumping into your working sets. The goal is to get your body ready to train and make the most out of your session.
MECHANICAL TENSION: Your heavy, progressively overloaded lifts. Think squats, RDLs, lunges + hip thrusts (my personal favorite).
MUSCLE DAMAGE: Exercises that challenge the glutes in a lengthened position. Think RDLs, lunges, and movements that increase your range of motion. These can create more soreness, so you don’t need to overdo them every session!
METABOLIC STRESS: Finish with higher-rep movements that create that 🔥 pump. My favorites are 100 banded glute bridges or a fire hydrant ladder from 10/side → 1/side.
