Bekah’s Booty Blueprint: The Best Glute Workout for Women

If you’re looking for a glute workout for women that actually delivers visible strength and shape, you’re in the right place. This month, Elite Personal Trainer Bekah Eason brings you her signature Booty Blueprint — a focused, progressive routine designed to sculpt your glutes, boost athletic performance, and build confidence from the ground up.

Strengthening your glutes is more than an aesthetic goal. Strong glutes support your posture, power your lifts, improve mobility, and protect your hips and lower back. Bekah’s program blends heavy compound movements with targeted isolation work to help you get stronger, feel the burn, and see results quickly.

Why This Glute Workout Works

This program is intentionally designed around movement patterns proven to activate the glute max, medius, and minimus. You’re combining:

• Heavy lifts to stimulate muscle growth
• Unilateral work to correct imbalances
• Isolation movements to add shape and stability

Whether your goal is strength, symmetry, or that undeniable booty pump, this glute workout for women checks every box.

How Often Should You Train Glutes?

For best results, complete this workout 2–3 times per week. This frequency supports muscle growth, recovery, and progressive overload—key components of any effective strength program.

Training Guidelines:

• Frequency: 2–3x weekly
• Intensity: Moderate to heavy (RPE 7–9). Add weight or reps each week.
• Sets: 3 per exercise
• Rest:
  • 90–120 sec between the first three exercises
  • 60–90 sec on abduction work

Exercise	Sets	Reps	Rest
Sumo Belt Squat	3	8–12	90–120 sec
Smith Machine Hip Thrust	3	10–12	90–120 sec
Bulgarian Split Squat	3	8–10 each leg	90–120 sec
Abduction Machine	3	12–15	60–90 sec

1. Sumo Belt Squat

• This variation targets the glutes with minimal stress on the spine. The wide stance and hip angle maximize glute activation while allowing you to safely lift heavy.

2. Smith Machine Hip Thrust

• The hip thrust remains the gold standard for building strong, round glutes. The Smith machine provides stability, helping you focus on a powerful lockout and deep muscle contraction.

3. Bulgarian Split Squat

• A unilateral glute-builder that reveals imbalances and strengthens each side independently. Expect to feel these the next day—in the best way.

4. Abduction Machine

• Finishing with high-rep abductions fires up the glute medius and adds shape to the upper outer glutes. Controlled tempo is key here.

Why Women Benefit from Targeted Glute Training

A well-designed glute workout for women goes far beyond aesthetics. Strong glutes help:

• Improve posture
• Reduce knee and hip pain
• Enhance athletic performance
• Support running, lifting, and everyday movement
• Create better balance and stability

When your glutes are strong, everything feels stronger.

Ready to Build Your Best Booty Yet?

Bekah’s Booty Blueprint is simple, effective, and easy to repeat weekly for long-term results. Stick with it for 4–6 weeks, track your progress, and prepare to feel stronger, more powerful, and more confident with every session.

Want Expert Guidance? We’re Here to Help.

If you’re ready to take your training to the next level or want help personalizing this glute workout for women, our certified personal trainers are here to support you. Whether you’re aiming to build strength, improve form, or create a full-body program that fits your lifestyle, a trainer can help you progress faster and more confidently. Reach out to the ClubSport Personal Training team to schedule a session and start building your strongest, most powerful self.

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