Join our Program Interest List & Receive a FREE "BAE" Gift from your Booty Experts sent directly to your email!
You will also be the first to receive the latest info & links to register before it goes out to the public! 

Thanks for submitting!

How to Target Your Glutes With Specific Exercises

Trying to target that specific trouble area? This Targeted Muscle Training (TMT) Program is for YOU!

These 60 minute TMT workouts are geared to do one thing….quickly pack on dense fat free sexy muscle!  Our Best 🍑ss Ever  (BAE) program will target the development of your Glutes. This is a complete program of  9 weeks focusing on the gluteal muscles a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur.

This is a complete program using the best exercises for specific muscle development.

We are always getting asked by people, "what exercise works the booty?" or "what can I do for glute development?" or "what works best for this part of the muscle?". Inherently everyone from the couch potato to the professional bodybuilder has at least one area of their body that they want to target or improve upon.  Who doesn't want a great set of buns??

Even if perhaps you were content with your aesthetics and physical proportions—wouldn't it be nice, or even educational, to know specifically what muscles are being emphasized with certain exercises or what exercises are better suited to target your glutes, legs and abs? 

Even qualified personal trainers sometimes have a tough time remembering all of this information.

To us (and apparently many others we've talked to) it's a no-brainer to imagine just how useful and invaluable it would be to have all of this scientifically based information in one intense workout program, laid out easily for you by our certified ISSA Glute Specialist, Coach Tracy Green, PhD.

From our research efforts, we've unfortunately realized that this type of information is not only scattered all over the place, but depending on what sources you seek, the information may be contraindicative. So we've decided to start this BAE program because it’s what many of you have requested. Once and for all to compile a painstakingly comprehensive list of exercise programs that work best for your specific individual muscles of your glutes. 

BLF Ashlea.jpg

Name Ashlea C

Age 27


Occupation large Animal veterinary Technician 


What were your goals when you started? To build confidence and to see how far I could push myself with new/ harder workouts 


What changes have you seen? I am much more confident and my body has changed so much. In an amazing way! 


What are you most proud of? I’m not one to give up or quit, so I am so happy to say that I have been consistent and patient and it has really paid off! 


What was your biggest challenge and how did you overcome it? Working out in front of other people. Tracy made me overcome that real fast, and I am so grateful for that. Pushing me to workout on front of others  and to get out of my head has changed me forever. 


What advice would you give to people just starting out?

Be consistent, patient and strong..mentally FIRST. Once you can be strong mentally and overcome that part, physically..your entire life will change. It’s amazing. 

This information has been compiled from various kinesiology and exercise physiology textbooks as well as other credible materials.

It is important to note that spot reduction or losing fat in only one area of your body is impossible, these exercises are meant to target specific muscles not fat in specific areas.

It is also important to keep in mind that it is impossible to contract only one portion of a muscle—a muscle contracts entirely. But, priority or greater amount of involvement can happen to specific muscle fibers to enhance growth.

For example; The Hip Thrust, mainly targets the gluteus maximus and medius muscles.  Because of the angle it also works the hamstrings and core. 

Ever tried to remember which exercises are best for building certain muscles? We still have to check out some of the finer points at times. Once you start doing this in detail it can get a little tricky because there are many small muscles, and even the target muscles have helper muscles (synergists) and stabilizer muscles that get involved as well.

Muscle targeting is exactly what it sounds like – isolating and targeting a specific muscle group to make it stronger and more defined.

First of all our BAE Program is about embracing all female body types. Building them all from the glutes up.  Doing the same workouts everyday will kill your progress toward a better backside. To get your booty into a round, perky shape, you have to work it from all angles, with intensity, which won’t happen if you’re repeating the same moves in each workout.

“To develop lean muscle mass, routines should contain multiple exercises,” three days per week of targeted glute resistance training, full extension squats, lunges, and hip hinging for example, along with explosive cardio exercises that focuses on glute engagement. Think drop squats, flying squirrel burpees, sprints and pencil jump squats etc.


In our Best 🍑ss Ever Program we stay away from long simple low-resistance cardio which could leave you with a flatter butt. We choose exercises and workouts that work the glutes and focus on building muscle while you're burning calories and losing fat in the areas you want and not in your glutes.


Following this TMT, “BAE Booty Building Program” will get you some seriously stunning results. With it, you can lift, firm and build the booty of your dreams.


BAE Booty-Building Program Key Points

There are a few key components to building muscle that we'd like to address before we get into the actual workouts.


There’s more to building and toning muscle then just working out.


Nutrition is a substantial part of it. Notice that we didn’t say “diet”. When your goal is to firm and build, you need to properly fuel your muscles. Not eating enough will not only slow the process down, but it will also stall your metabolism forcing your body to hold onto excess fat.


Terresa B

Age 31


Payroll Wizard and aspiring Certified Public Accountant


What were your goals when you started? My goal when I started my journey was to get my mind right. I’ve struggled with anxiety for a few years now and didn’t realize I wasn’t handling my anxiety in a healthy manner. I had just planned on creating a healthy routine for myself with consistency and those magical endorphins and it transpired into so much more!


What changes have you seen? Physically I’ve seen pounds drop and inches lost. Since June I’ve lost 25lbs and roughly 23inches while gaining some serious muscle!My body has never looked like this the mental change, however, is the impressive part. My anxiety is at the lowest it’s been in years. I’ve gained confidence and a drive to keep pushing myself in all aspects of life!


What are you most proud of? I’m mostly proud of the person I’ve become!! This time last year I was an anxious mess in a full blown depression and had no hope of pulling myself out of it. I thought I was going to be stuck feeling that way forever. I finally thought to myself if my mental state can bring me down then it can also bring me up! I’m proud of pushing myself to take those first baby steps. It showed me that if I just tried, if I just got up and did it, I’ve already succeeded for the day. Those small victories caused me to want to see what else I could do. What other challenges could I take on? And I’m so excited to be in a position to help others find that within themselves!!


What was your biggest challenge and how did you overcome it? My biggest challenge was to not let self-doubt overrun me. I think there’s a common fear of falling off track and back into old habits that we all have to learn how to silence. Whenever I would question myself I would just remind myself of what I’ve already overcome. And that if I fall off track I know exactly what to do to get back on and move forward. Because at the end of the day that’s all you can do. Don’t dwell, just accept and let it go. “Why do we fall? So we can learn to pick ourselves up”


What advise would you give to people just starting out? Trust the process. Don’t lose faith when it gets hard. You’re going to have hard days and you’ll question if you’re going to ever hit your goals and if all the grueling work is worth it. It is. It absolutely is!! Everyone changes differently and at different times so just focus on yourself and keep pushing forward. What seems daunting in the beginning will soon become routine and you won’t even question it anymore!

Proper Nutritional Fuel

1. You need to eat enough protein! A standard recommendation for muscular growth is to eat one gram of protein for every pound of bodyweight. For example, if you weigh 120 pounds, you need to get around 120 grams of protein per day. Some good sources of protein are lean meats, eggs, greek yogurt and protein supplements/shakes. The easiest way to make sure you can do this is to eat protein at every meal. For instance, if you eat 6 meals a day, try to get 20 grams of protein with each meal.

2. A large portion of dietary fat comes from your protein sources (salmon, eggs, nuts). Healthy fats will help you stay fuller longer, aiding in fat loss while the protein works to build and tone.

3. Another crucial element to building a booty is making sure you refuel, post-workout. Most muscle growth takes place after the workout is finished. This, of course, means getting another serving of protein, but it also requires a healthy dose of nutrient-dense carbohydrates. A few examples would be whole grain bread, brown rice, sweet potatoes and most fruits/veggies. 


Training Points:

We want your form to be on point because in order to build a perky, round butt you’re going to need to activate your glutes, lift heavy weight, use resistance bands and perform pump exercises . Lifting heavier weight puts your muscles under tension that they’re not familiar with which forces them to grow.

I know that you may be thinking… “Won’t lifting heavy weight make me look bulky?” We know that this is a fear that many women, including some of our own clients, struggle with. Lifting heavier weight will NOT make you bulky. The female body cannot naturally, on its own, produce enough testosterone to make you overly muscular. Lifting heavier weight will, however, give your booty a natural lift as well as make it firmer and more shapely. Sound good? The key to TMT workouts is that they must be intense and they must be progressed from exercise to exercise in a specific sequence. We’ve been putting ourselves and our small group clients through the paces to design these workouts, and it’s literally taken us months to make sure we were 100% happy with the results.  


Quite simply....This Works!!!


Name: Lorraine

Age: 48

Occupation: IT Sr. business analyst

What were your goals when you started?
To lose weight but then weightlifting became my new love. I LOVE seeing how much weight I can actually lift. The barbell is my best friend.

What changes have you seen?
I’ve seen a lot of physical changes in my body. It’s more strong and powerful and I feel better in clothes too. I didn’t wear shorts for well over 10 years until now. Most importantly for me, I’ve experienced a lot of mental change. I’m more confident, I don’t give a shit what people say and I will call them out on their shit, when needed. My fear factor is out the window and I’ll try anything I haven’t tried before. My self talk is more positive and my focus is getting better.

What are you most proud of?
I’m proud of myself for pushing through workouts that I’ve never done before this. I’m very proud of the woman I am today. Without these workouts, I’m sure I’d be in isolation feeling sorry for myself and my body. So glad I don’t dwell on how me and by body looks anymore. Depression is real and I don’t allow it to steal my life  anymore! F&*K YOU DEPRESSION!

What was your biggest challenge and how did you overcome it?
Without a doubt my biggest challenge is me and my mind. I would get stuck im my head and usually need help getting out it. That’s where Tracy’s coaching comes in the most for me. I’m aware I will always need a physical/life coach to help me maneuver life and exercise mentally. Just when I think I can’t lift that weight or do those damn pencil squats, I realize my coach knows I can do this. He’ll never ask me to do something that my body and mind isn’t capable of. Which means, There’s pretty much nothing I can’t do! Ha!

What advice would you give to people just starting out?
TAKE CARE OF YOU! There ain’t no one who can take care of you better than YOU! YOU are YOUR best investment.

Still Have Questions?


This is more than just a workout plan. This is a complete step-by-step coach led group training program.

You get:

  • Workouts, featuring science-backed exercises for optimal results

  • State of The Art Training & Meal Plan Options

  • Personalized Macro Calculator

  • Online via Zoom or On Demand Access when you are out of town

  • Unlimited Access to TheFactory Elite Fitness & Shred2Fit  Online

  • Private FB group for support and accountability

  • & so much more!!!


  • Barbells, Dumbbells, Resistance bands and more


  • Definitely! In fact, we have many plant based dieters who have followed our programs and meal plan and found it to be one of the most flexible to their lifestyle. Since the plans aren’t rigid, you will find it easy to swap in your favorite plant based alternatives without skipping a beat.


  • YES! Payment Plans are available!! 



Age: 50


Age: 49


Age: 22