Build Strong, Functional Glutes with the Boss Booty Blueprint

Why Strong Glutes Matter

If you could sculpt any part of your body, which would you choose? For me, it’s always been the glutes.

Focused woman with long ponytail lifting a dumbbell, showing sculpted arms, glutes, and legs under warm gym lighting. — *Photo courtesy of Josefine Holmberg — Going Bare. Unfiltered beauty*

Not just for their aesthetic appeal, but because strong glutes are central to how your body moves, performs, and feels.

Obare believes in celebrating your body as it is while empowering it to grow stronger. That’s why I created the Boss Booty Blueprint—a program designed to help women craft glutes that are not only jaw-droppingly beautiful, but also functional and athletic.

"Strong glutes aren’t just a cause for attention—they’re a sign of athleticism and empowerment."

Fit woman in black sports bra and camo shorts posing confidently in the gym, highlighting toned glutes and strong quads. — *Photo courtesy of Josefine Holmberg — Going Bare. Unfiltered beauty*

Less Is More, Better Is Better

You only need to spend three days per week in the gym or with weights at home, plus two short optional band-only days, which are enough to transform your glutes if done with intention and focus.

Fun fact: research shows strong, well-shaped glutes aren’t just eye-catching—they help you walk taller, lift heavier, and prevent injuries.

The Boss Booty Blueprint

The Boss Booty Blueprint
Frequency for lifting: 3–5 days a week - 2-3 for Glutes/Legs
Duration: 45–60 minutes for full workouts, 15–20 minutes for optional home sessions

Sample Day 1 – Full Legs & Booty:
1. Machine Hip Thrusts – 4x10
(Alt, barbell, dumbbell, band)

(Tip: Tuck your chin slightly and keep your ribs down to maintain a neutral arch in your lower back. Drive through your heels and squeeze your glutes at the top.)

2. Dumbbell Romanian Deadlift – 4x12
(Alt, barbell, band, bodyweight)

(Tip: Keep a soft bend in your knees and push your hips back until you feel a stretch in your hamstrings. Maintain a straight spine and keep the bar close to your legs.)‍

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3. Lying hamstring curl – 4x15
(Alt, banded or bodyweight)

(Tip: Control the movement and keep your body pressed firmly against the pad. Maintain constant tension, moving slowly and deliberately so you feel your hamstrings working.)

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4: Seated Hip Abductions – 4x20
(Alt, mini band)

(Tip: Lean slightly forward to enhance glute activation. Focus on squeezing your glutes at the end position instead of pushing too fast or too far.)

"Form over everything. Your mind-muscle connection is the secret to seeing results."

The Science Behind Glute Training

Training your glutes is about more than curves—it’s about body composition, metabolism, and performance. Strong glutes activate your hamstrings, quads, and core, creating a high metabolic burn that extends long after your workout.

"Genetics play a role, but they don’t dictate your potential."

With consistent, mindful training, you can sculpt glutes that look rounder, stronger, and more athletic—regardless of your starting point.

Athletic woman standing by dumbbells in a gym, showing defined glutes and hamstrings, wearing camo shorts and sports bra. — *Photo courtesy of Josefine Holmberg — Going Bare. Unfiltered beauty*

Mindful Muscle Work & Focus

Your glutes won’t grow unless you engage them fully. Focus, tension, and proper contraction matter more than the number on the weights. Training isn’t just physical—it’s mental.

"Obsessing over perfection won’t get results. Focusing on what you can control will."

Habits That Empower

Success in glute training—and in life—is built on habits:

Consistency
Hard work
Patience

These pillars shape your body and empower you to feel strong, confident, and in control of your life.

Nutrition & Recovery

Your physique responds to more than reps—it responds to how you fuel and rest your body. Simple guidelines:

Eat enough protein to preserve muscle
Focus on whole foods 85–90% of the time
Find your balance—both under- and overeating stall results
Prioritize sleep, rest, and stress management

The BIGGER Picture

Glutes are the largest and most powerful muscles in your body, impacting nearly every movement—from climbing stairs to picking up your toddler, from sprinting to lifting. Strong glutes protect your knees, hips, and lower back, and yes—they make your silhouette look amazing.

This program is about building glutes that work and WOW! I’ve done the heavy lifting in designing this blueprint—you just need to show up, commit, and execute.

"Every session, and mindful rep adds up—creating a stronger, more radiant version of yourself."

Ready to Take the First Step?

The Boss Booty Blueprint isn’t just about aesthetics. It’s about empowering you to feel strong in your body, confident in your skin, and capable in your life.

I believe in you. Now it’s your turn to believe in yourself.

Smiling fit woman flexing her bicep in a gym, showing toned abs and upper body strength. — *Photo courtesy of Josefine Holmberg — Going Bare. Unfiltered beauty*

Workout curated in collaboration with strength coach Josefine Holmberg. Follow her journey and get more tips at @iamjosefineholmberg.

Share this with someone who wants to build their dream booty.