Maximise your glute gains by perfecting these 3 exercises

To celebrate the much anticipated release of my Power Booty 2.0 PDF Program, I thought I’d write a blog that’s all about glute gains! Glutes are the muscle group I receive the most questions on. You girls are so excited and motivated to build shape on your lower bodies - which is incredible to see! I love that the fitness industry is shifting away from the “skinny/fitspo” mentality. Women’s bodies of all shapes and sizes are now being celebrated and so is being STRONG. There is still a long way to go, but I am so grateful that I get to coach my #LSFbabes on their journeys to growing confidence, and their glutes too.

Growing your glutes doesn’t happen overnight. It takes time, patience and the correct training and nutrition. We are all aware of the general top exercises performed in a glute session - but executing these exercises in an optimal manner is important to get the most out of your workout! When it comes to glute gains, your foot and torso position can play a huge role in muscle recruitment, and whether you are going to be targeting quads or glutes more dominantly. Keeping in mind these simple cues when performing these exercises will help you babes maximise your glute gains!

⚡️ Bulgarian Split Squat
When performing a bulgarian split squat to target the glutes, it's important to have your legs positioned in a longer stride and torso leaning forward slightly. This puts your glutes in a stretched position. Focus on pushing through your front heel and pushing your back knee backwards towards the bench. See my Instagram video on this here!

Glute-focused Bulgarian Split SquatQuad-focused Bulgarian Split Squat

A lot of ladies tend to have a shorter stride (as it’s easier to get into this position) and focus on an upright torso. There’s nothing wrong with performing the exercise in this way, however it will recruit more quad muscles rather than glutes. Not what you want to do when trying to focus on glutes! 

⚡️ Dumbbell Squat
To have a heavier focus on glute muscles when performing dumbbell squats try standing with your feet in a wider stance and toes turning slightly out. Holding a single dumbbell centred at hip level then lower it between your legs as you squat will also help to further activate glutes. (Insert image or video)

When you perform dumbbell squats with a narrow foot stance, and the dumbbells resting on your shoulders with your elbows raised and pointed out in front of you, this will more readily recruit your quadriceps muscles. Another beneficial exercise, but maybe not the most useful when wanting to have a killer booty burning session! See video of me performing them here.

⚡️ Lunges
Curtsy lunges are your answer when wanting to increase glute muscle activation! Curtsy lunges place more emphasis on the glutes due to the larger backward step and crossing it behind diagonally. To further feel the burn, you can add a deficit by placing a plate under your front foot, this will increase the range of motion and further stretch the glute muscles.

Lauren cursty-lunging with dumbbells

Regular lunges also have their place in a lower body workout, however when performing them with a narrow stance it will place more emphasis on quad muscle recruitment.

Girls, it’s not impossible to go from a pancake booty to a strong POWER BOOTY… that’s exactly what I’ve done over the years. With correct nutrition & training it is possible to build your lower body and create shape!


If you’re ready to build your best shape yet and join thousands of #LSFbabes around the globe, my Power Booty 2.0 program is waiting for you!

Lauren using booty band