How do I set up my glute training program?

We see it so many times at the gym, ladies go straight for the cardio equipment

and after 30 minutes start to wonder into the weight section as timid as mice. We know it is intimidating, but what if we help you feel more confident by giving you a game plan?

Designing a session for you depends on many factors, which is why so many people use personal trainers.

It matters what your training frequency and split are

as well as what equipment is available and what your goals are. However, here are some tips and tricks to getting the most out of your lifting session anyway. You can make this work for you, intimidated or not!


Step 1:

Work on your hip mobility and glute activation post warm up.

Once you have done a quick cardio warm up (I mean it when I say quick!) it is time to work on that activation and mobility. This will help you get the most out of your workout. Your hips need to be mobile enough in order for you to perform certain moves correctly. This will also help prevent injuries. Then activate those muscle fibres so that your muscles can fire once you start adding weights and performing your sets.


Step 2:

Hypertrophy/your actual sets.

This is where you start to perform your main movements for the day. We would recommend about 2-3 different moves such as the squat, floor bridges and lunges.

Keep these weights manageable and reps medium to high.


Step 3:

Now it’s time for your strength moves.

Pick 1 to 2 movements in which you want to improve your strength and those which work the glutes the best, like hip thrusts and deadlifts. Keep focused on progressive overload for these moves as that will best improve your strength. You are allowed to change which moves you focus on, preferably every 4-6 weeks. If you feel fatigued at this stage then rather perform your strength moves before your hypertrophy moves. But some people have glutes so switched off that only after a few weighted moves do they start to feel the glutes working. Use your discretion here.



Step 4:

Not a necessity but if you have time, perform some 'pumper' exercises.

Pumper movements are things like reverse dolphins, pulsing squats and lying side abductor kicks. All these should be unweighted and performed as a finisher so even 2 sets of super high reps will do. I love frog pumps in reps of 25-50 to finish.

Having a game plan will make you more focused and ensure you're on the track to progress. Use these guidelines to design your own glute training program - you'll see a great improvement with consistency and progressive overload.


Enjoy lovelies



*the recommended movements are not an extensive list but just examples of what you may perform in a session


Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on



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