1

Welcome to my Glute Improvement Plan 2.0! With this guide, we’re doing things a

little differently. This plan will feature glute starters, workouts, and finishers. It’ll also

include step-by-step directions for how to perform each exercise, as well as what to

eat to attain gains. If you bought the first glute improvement plan, then you know

that it’s not just about having a great-looking a**—it's about the hard work you put

into achieving PHAT MA . This updated plan builds on the same foundation, giving

you new and exciting ways to target your glutes more effectively. In this 2.0 version,

you’ll find a variety of workouts designed to activate and strengthen your glutes

from different angles, ensuring balanced and comprehensive muscle development.

Whether you bought the first one or skipped to the second, this plan has something

for everyone. Let's also try to remember that a balanced diet with the right mix of

proteins and carbohydrates is crucial for seeing the results you want. So, let’s get

started. Follow the plan, stay consistent, and watch your glutes transform!
 3

Meet JD, a lash tech based in the DMV, who decided to take her fitness journey to
the next level. Already a fitness enthusiast, JD aimed to enhance her strength and
definition. With the help of the fitness plan, She successfully achieved noticeable
gains in her body and gluteal area. This transformation was not just about workouts
but also about sticking to a tailored diet that supported her muscle-building goals.
Her dedication and consistency paid off, increasing her weight from 127 to a solid
141 pounds. Her journey exemplifies the effectiveness of a focused fitness plan
such as this one, combining targeted exercises with proper nutrition to achieve
desired results.
 4

Achieving noticeable gains in the glute area requires more than just focused
workouts; your diet plays a crucial role in fueling your muscles and aiding recovery.
Here’s what your diet should consist of when aiming for glute gains:

1. Proteins: Protein is essential for muscle repair and growth. Aim to include
high-quality protein sources in your diet to support your workouts.
Recommendations include:

○ Chicken breast: Lean and packed with protein.

○ Salmon: Rich in protein and healthy omega-3 fatty acids.
○ Greek yogurt: High in protein and can be a great snack or breakfast option.
○ Eggs: Versatile and protein-rich, perfect for any meal.
○ Legumes: Beans, lentils, and chickpeas are excellent plant-based protein sources.

2. Carbohydrates: Carbs are your body’s main source of energy, especially important
for fueling your workouts and aiding recovery. Include complex carbohydrates in
your meals for sustained energy. Recommendations include:

○ Quinoa: A high-protein grain that's great for muscle building.

○ Sweet potatoes: Packed with vitamins and a great source of complex carbs.
○ Brown rice: Provides long-lasting energy and fiber.
○ Oats: Ideal for breakfast or snacks to keep you full and energized.
○ Whole grain bread: Perfect for sandwiches and toast.

3. Healthy Fats: Fats are essential for overall health and can help with muscle
growth. Include healthy fats in your diet. Recommendations include:

○ Avocados: Rich in healthy fats and great for adding to meals.

○ Nuts and seeds: Almonds, chia seeds, and flaxseeds are excellent sources.
○ Olive oil: Use for cooking or as a salad dressing.

4. Hydration: Staying hydrated is crucial for muscle function and recovery. Drink
plenty of water throughout the day and especially before and after workouts.
 5

Warming up your glutes is crucial before diving into intense workouts. Here we’ll
start our list with five effective glute starters that will help prepare your glute
muscles for the main workout.

Bodyweight Squats 3 x 15
This squat variation is an exercise that targets the gluteus maximus, quadriceps,
and hamstrings. This exercise helps warm up the lower body and activate the
glutes.

1. Stand with your feet shoulder-width apart and your toes slightly turned out.
2. Lower your body by bending your knees and pushing your hips back, as if sitting in
a chair.
3. Keep your chest up and your knees tracking over your toes.
4. Go as low as you comfortably can, then push through your heels to return to the
starting position.

Glute Bridge March 3 x 15

Glute bridge marches are a part of the traditional glute bridge. This exercise
targets the gluteus maximus and also engages the hip flexors and core, helping
improve glute activation and stability.

1. Lie on your back with your knees bent and feet flat on the ground, hip-width
apart.
2. Press through your heels to lift your hips toward the ceiling, forming a straight
line from your shoulders to your knees.
 6

3. Lift your right knee toward your chest, keeping your hips lifted and stable.
4. Lower your right foot back to the ground and lift your left knee toward your
chest.

Standing Kickbacks 3 x 15
Standing kickbacks target the gluteus maximus and help with hip extension
strength. This exercise is great for warming up the glutes before heavier lifts.

1. Stand with your feet hip-width apart and hold onto a sturdy surface for balance.
2. Shift your weight onto one leg and extend the other leg straight back, keeping it
straight and squeezing your glutes.
3. Avoid arching your back and focus on the glute contraction.
4. Return to the starting position and repeat for 10-15 reps on each leg.

Monster Walks 3 x 15
Monster walks are an effective exercise for targeting the gluteus medius and
minimus, as well as the hip abductors. This exercise works with hip stability and
strength.

1. Place a resistance band around your thighs, just above your knees.
2. Stand with your feet shoulder-width apart and knees slightly bent.
3. Take a wide step forward and to the side with your right foot, followed by your
left foot.
4. Continue stepping forward in a diagonal pattern for 10-15 steps, then switch
directions and step backward.
5. Ensure you maintain a slight squat position throughout the exercise.
 7

Lateral Band Walks 3 x 15

Lateral band walks target the gluteus medius and minimus, as well as the hip
abductors. This exercise works to improve hip stability and strength.

1. Place a resistance band just above your knees or around your ankles.
2. Stand with your feet shoulder-width apart and knees slightly bent.
3. Step to the right with your right foot, then follow with your left foot, maintaining
tension in the band.
4. Continue stepping to the right for 10-15 steps, then switch directions and step to
the left.
5. Ensure you maintain a slight squat position throughout the exercise.
 8

Each exercise here was carefully selected to help build strength, improve muscle
tone, and enhance overall lower body performance. Whether you're aiming to
shape, lift, or simply have a fatter a**, these exercises will set the foundation for a
productive and rewarding workout session.

Barbell Hip Thrusts 5 x 15

Barbell hip thrusts primarily target the gluteus maximus, helping to build strength
and size in the upper glutes.

1. Sit on the ground with your upper back against a bench, feet flat on the floor, and
a barbell across your hips.
2. Roll the barbell up so it rests directly above your hips.
3. Engage your core and press through your heels to lift your hips until your body
forms a straight line from knees to shoulders.
4. Squeeze your glutes at the top, then slowly lower back down.
5. Repeat for the desired number of reps.

Step-Ups 5 x 15
Step-ups primarily target the glutes, quadriceps, and hamstrings, enhancing
unilateral leg strength and stability.

1. Stand in front of a sturdy bench or step with dumbbells in both hands.

2. Step onto the bench with one foot, driving through your heel to lift your body up.
3. Bring your other foot up to meet the first foot on the bench.
4. Step down with the same foot you started with, followed by the other foot.
 9

5. Repeat, alternating the leading foot each set.

Sumo Deadlifts 4 x 15
Sumo deadlifts focus on the glutes, hamstrings, and inner thighs, emphasizing hip
strength and muscle activation.

1. Stand with your feet wider than shoulder-width apart, toes pointed out slightly,
and a barbell on the floor in front of you.
2. Bend at your hips and knees to lower your body and grip the barbell with an
overhand grip.
3. Keep your chest up, back flat, and drive through your heels to lift the barbell,
extending your hips and knees simultaneously.
4. Lower the barbell back to the floor in a controlled manner and repeat.

Cable Pull-Throughs 5 x 15
Cable pull-throughs target the glutes, hamstrings, and lower back while also
helping with hip mobility and strength.

1. Stand facing away from a cable machine with a rope attachment set low.
2. Grab the rope between your legs and step forward a few feet, feet
shoulder-width apart.
3. Hinge at your hips and push your hips back while keeping your back flat.
4. Drive through your heels and thrust your hips forward to pull the cable between
your legs, squeezing your glutes at the top.
5. Return to the starting position in a controlled manner.
 10

Reverse Lunges 4 x 15
Reverse lunges primarily target the glutes, quadriceps, and hamstrings, and works
with lower body strength and balance.

1. Stand tall with dumbbells by your sides.

2. Step backward with one foot, landing on the ball of your foot and bending both
knees to create two 90-degree angles.
3. Push through your front heel to return to the starting position.
4. Repeat on the other leg, alternating sides with each rep.
 11

After completing your primary glute workouts, these intense finishers will help
maximize muscle activation and strengthen your glutes from various angles and
most importantly help you finish your workout on a GOOD FOOT:

Box Jumps 4 x 10
This workout primarily focuses on engaging the glutes, hamstrings, and calves
while improving explosive power

1. Stand in front of a sturdy box or platform.

2. Jump onto the box using both feet, landing softly with bent knees.
3. Step down carefully and repeat.

Kettlebell Swings 4 x 10
This exercise mainly targets the glutes, hamstrings, and the lower back.

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed
slightly outward.
2. Place a kettlebell on the ground between your feet.
3. Bend at the hips and knees to grasp the kettlebell handle with both hands,
keeping your back flat and chest up.
4. Swing the kettlebell back between your legs, maintaining a slight bend in the
knees.
5. Drive through your heels and hips to swing the kettlebell up to chest or shoulder
height, keeping your arms straight.
 12

6. Let the kettlebell swing back down between your legs and repeat the movement
in a controlled manner.

Sumo Squats with Dumbbell 4 x 10

This exercise is meant to target the inner thighs and glutes.

1. Stand with your feet wider than shoulder-width apart, toes pointed outward.
2. Hold a dumbbell with both hands in front of your body.
3. Lower into a squat position, keeping your back straight and knees behind your
toes.
4. Push through your heels to stand up and repeat.

Reverse Hypers 3 x 10
This workout mainly targets the glutes, hamstrings and the lower back muscles.

1. Lie face down on a flat bench or a dedicated reverse hyperextension machine

with your legs extended straight behind you and your hips at the edge of the
bench.
2. Grasp the sides of the bench or hold onto handles for stability.
3. Engage your core muscles and squeeze your glutes to lift your legs upward until
they are parallel to the floor or slightly higher.
4. Hold the top position briefly to maximize the contraction in your glutes and lower
back.
5. Slowly lower your legs back down to the starting position.
 13

CABLE ABDUCTION
This exercise is meant to primarily engage the entire glute area and core stability.

1. Attach an ankle cuff to a low cable pulley and strap it around your ankle.
2. Stand sideways to the cable machine with your far leg closest to the machine for
stability.
3. Keep your torso upright and engage your core for stability.
4. Lift the cuffed leg away from your body, moving it sideways against the resistance
of the cable.
5. Hold briefly at the top of the movement to maximize the contraction in your
glutes.
6. Slowly lower your leg back to the starting position under control.