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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 28 days or 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. 

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.



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!!!


What changes have you seen?

"Where do I start?? The glutes are no question growing in a great way. I’ve never had such full and firm bums. I’m also definitely shredding down.

My arms are not as bulky. They are feeling and looking more cut than just big and round. My waste has definitely trimmed down. Seeing a tiny bit of upper abs." ~Ester C.


What changes have your seen?

"Physically I’m feeling stronger. My form has gotten better. Legs stronger, posture improved. I walk taller and feeling more confident in my appearance. Mentally, I’m more alert and have more positive thoughts.
#HusbandApproved #BigBootyJudy" ~Ashley H.

What changes have you seen?

"Since starting this program my entire physique has changed. I am seeing definition in my abs and glutes that I have never seen before. Glute development has always been a struggle for me and now I am seeing amazing muscle growth and fullness. Overall I am feeling stronger and more confident." ~Nicole F.

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

  • 1 Day Access to TFEF or SHF

  • & so much more!!!


  • barbells dumbbells, resistance bands, and more