Build Your Dream Glutes: The Complete Women's Guide
A science-backed, step-by-step program designed exclusively for women who want to build stronger, rounder, and more defined glutes — no guesswork, no fluff, just results.
What you'll learn
What you'll be able to do
- Identify and correctly activate all three glute muscles (gluteus maximus, medius, and minimus) during every exercise
- Build a personalized, periodized weekly training plan using progressive overload principles
- Execute 20+ glute-focused exercises with proper form to maximize results and prevent injury
- Understand how to adjust training volume and intensity based on your menstrual cycle
- Design a nutrition strategy — including protein targets and meal timing — that supports muscle hypertrophy
- Track glute growth progress accurately using measurements, photos, and performance metrics
- Break through training plateaus using proven advanced techniques like drop sets, pause reps, and banded work
- Maintain long-term glute gains through sustainable habits and program cycling
How it works
A school that adapts to you
This isn't a set of static videos. Every lesson is generated live and tuned to where you actually are.
We learn your level
A quick placement check tailors your starting point so you're never bored or lost.
Lessons adapt as you go
Each lesson is written for your pace and your goal, adjusting as your skills grow.
Your AI coach keeps you moving
Checkpoints, feedback, and gentle nudges turn progress into a real result.
The curriculum
What's inside your school
6 modules · 18 lessons
Glute Anatomy & the Activation Foundation
Before you lift a single weight, you need to understand what you're training and why. This module covers the anatomy of the three glute muscles, why so many women can't 'feel' their glutes working, and how to fix that before anything else.
- 1.1Meet Your Glutes: Anatomy That Actually MattersIncluded
- 1.2The Activation Problem: Why Your Glutes Are SleepingIncluded
- 1.3The Mind-Muscle Connection: How to Turn It OnComing soon
The Core Exercises — Form Mastered
This module is your exercise library. You'll learn the 12 highest-impact glute exercises with detailed form breakdowns, common mistakes to avoid, and cues that make every rep count.
- 2.1Hip Hinge Movements: Romanian Deadlifts & Hip ThrustsComing soon
- 2.2Squat Variations That Actually Hit Your GlutesComing soon
- 2.3Isolation Exercises: Cables, Bands & KickbacksComing soon
- 2.4Home vs. Gym: Adapting Every Exercise to Your SetupComing soon
Programming for Growth
Great exercises mean nothing without a smart plan. This module teaches you how to design your own glute-building program using proven principles of volume, frequency, progressive overload, and recovery.
- 3.1Progressive Overload: The Only Rule That MattersComing soon
- 3.2How to Structure Your Training WeekComing soon
- 3.3Training Around Your Menstrual CycleComing soon
Nutrition for Glute Growth
You cannot out-train a diet that doesn't support muscle building. This module cuts through nutrition noise and gives women a practical, flexible framework for eating to grow muscle without obsessive tracking.
- 4.1Protein: Your Most Important MacronutrientComing soon
- 4.2Calories, Carbs & Fats: Fuelling Muscle Without FearComing soon
- 4.3Hydration, Sleep & Recovery NutritionComing soon
Breaking Plateaus & Advanced Techniques
Hit a wall? This module is for women who have been training consistently but stopped seeing progress. Learn the advanced training techniques and program adjustments that reignite growth.
- 5.1Why Plateaus Happen (And Why It's Not Your Fault)Coming soon
- 5.2Advanced Techniques: Supersets, Pause Reps & Drop SetsComing soon
- 5.3Deload Weeks & Long-Term Program CyclingComing soon
Tracking Progress & Staying Consistent
Results mean nothing if you can't see them. This final module teaches you how to measure glute progress accurately, stay motivated through the hard weeks, and build the long-term habits that make results permanent.
- 6.1How to Measure Glute Progress (That Isn't the Scale)Coming soon
- 6.2Building the Habit: Staying Consistent When Life Gets BusyComing soon
Questions
Frequently asked
Your teacher
A note from your teacher
Cynthia Bracken
Hi, I'm so glad you're here — because building my own glutes was one of the most frustrating journeys I've ever been on, and I wish I'd had a course like this when I started. I spent years doing the 'right' exercises and seeing almost no change, until I dug into the actual science of glute hypertrophy and realized I was missing the fundamentals: proper activation, smart programming, and nutrition that supported muscle growth rather than just burning calories. Since then, I've helped hundreds of women apply these exact principles to transform not just how they look, but how strong and confident they feel. This course is everything I've learned — distilled into a practical, no-nonsense program built specifically for women's bodies. I can't wait to guide you through it.
— Cynthia Bracken
Start your journey today
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$97/mo
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- 6 modules, 18 lessons
- AI-adaptive lessons tuned to your level
- Quizzes & checkpoints to lock in progress
- Your own AI learning coach
- Learn on any device, at your pace
- Full access for as long as you're subscribed
16 more lessons coming soon at no extra cost.