7-minute workoutsTwice a weekTwo focused exercisesNo gym. No equipment.Step-by-step video guidanceLifetime access & updates30-day money-back guarantee
7-minute workoutsTwice a weekTwo focused exercisesNo gym. No equipment.Step-by-step video guidanceLifetime access & updates30-day money-back guarantee
LESS WORK. MORE GLUTE.
Two exercises. Twice a week.
01 / LEARN
Understand the method.
Learn the essentials in under an hour, with short lessons that explain exercise selection, technique and recovery.
02 / TRAIN
Follow your 7 minutes.
Two glute-focused exercises. Guided videos, voice coaching and a timer help you follow the routine at home or in the gym.
03 / REST
Rest between sessions.
Leave 3–4 days between sessions. Keep doing other activities you enjoy, with recovery built in.
A LOOK INSIDE FORMUNA
Your guided routine, on your phone.
KNOW WHAT TO DO AND WHY.
Learn the right technique. Feel your glutes work.
Four modules take you from understanding glute training to following your own routine. Learn at your pace, and come back if you ever need it.
01THE FOUNDATIONSUnderstand training & recovery
Explore our approach to muscle soreness, training stimulus and recovery, and the role of rest days in your routine.
02EXERCISE SELECTIONPut the focus on your glutes
Learn how common exercises involve your thighs and lower back, and how we select exercises to only target your glutes.
03THE 7-MINUTE METHODLearn our two original exercises
We designed these exercises with every detail in mind, including how you position yourself, move and breathe.
You’ll also learn how to space your sessions and adjust if you miss one.
04YOUR GUIDED ROUTINEPress play. Follow along.
Follow the full routine with video, voice guidance and a timer. Learn how to feel your glutes working and how to train your legs separately if you want.
Short lessons · Mobile-friendly · Yours for life
SLOW MOVEMENTS. ADJUSTABLE EFFORT.
Any age. Any injury.
These don’t mean giving up. Train your glute with slow, no-impact movements adapted to you.
01 / YOUR EFFORT
You choose the intensity.
With only your bodyweight and your own pushing strength, you always control how hard the exercises are.
02 / YOUR MOVEMENT
Work around injuries.
Small changes to help you find the best way to perform the exercises for your body.
03 / YOUR RECOVERY
Designed to avoid soreness.
Soreness can mean muscle damage, not more growth. We leave time for your glutes to recover.
ALSO IN YOUR COURSE
Four bonuses. All included.
0120 MIN
Full-body at home
Our same focused approach, applied to your whole body at home.
0225 MIN
Full-body at the gym
Our same focused approach, applied to your whole body at the gym.
0315 MIN
Loose hips mobility kit
Four simple stretches you can follow from home.
043 MIN
Neck & posture kit
An exercise you do in bed to get rid of neck pain.
FROM THE WOMEN WHO USE IT
Their glutes. Their words.
beforeafter
“
this is the first one that made my glutes grow
Elena Lopez
Read full reviewClose full review from Elena Lopez
Honestly this is the first one that made my glutes grow which has never happened before.
My ass already looks way bigger and round... and it’s definitely not in my head haha all my girlies noticed the change
“
I haven’t been sore at all but I can still tell it’s working
Sofia Harrison
Read full reviewClose full review from Sofia Harrison
beforeafter
Hiiiii
I haven’t been sore at all but I can still tell it’s working, which feels weird tbh
I had to go shopping with a friend recently because some of my pants didn’t fit anymore, even if my legs still fit fine, my ass doesn’t, I can’t even pull them up
I used to do some glute day plans with like 6 exercises in the gym and this one’s just 2 and it’s definitely doing more
“
two exercises every time and I’m done in a second
Nikki M
Read full reviewClose full review from Nikki M
beforeafter
Yes,
What I like most is that it’s the same two exercises every time and I’m done in a second so I don’t need to plan anything.
I’ve also been using the stretches and the neck exercise in the mornings and my hips feel way better now, even if I sit for too long at work and my neck doesn’t hurt.
CHOOSE HOW YOU WANT TO LEARN
Get the course. Choose your support.
30
30-day money-back guarantee.
Try the course. If you’re not happy for any reason, request a full refund within 30 days of purchase.
Long routines, exercises that spread the work across your legs and lower back, and too little recovery can get in the way. We designed two exercises to focus the work on your glutes, guide your technique and leave 3–4 days between sessions.
If the course doesn’t work for you or you don’t like it, request a full refund within 30 days of purchase.
What if I have knee, hip or lower-back pain?
The course includes tweaks and modifications for existing injuries and pain. Many common glute exercises rely on lower-back loading, deep knee bends or a large range of hip movement. Our slow, no-impact exercises are designed to reduce those demands while focusing on your glutes.
If the course doesn’t suit you, request a full refund within 30 days of purchase.
How does this adapt to my strength and glute shape?
The method is based on your relative strength, not a fixed weight or rep count for everyone. You control the resistance through your body position or how hard you push against something that doesn’t move, and hold for as long as you can with the taught form.
Your starting strength and glute shape don’t set a fixed level. As you get stronger, you can naturally push harder or hold longer, so the challenge grows with you.
Can I do this during my period?
Yes, if you feel comfortable. You can also skip a session and return a few days later if you prefer to rest.
Can I keep my current workouts?
Yes. Keep the sports, gym sessions, Pilates or yoga you enjoy, while allowing for recovery. For glute growth, treat this as a complete approach: you don’t need to add more glute exercises to follow the program. More work doesn’t automatically mean better results.
How does the 30-day guarantee work?
If you are not satisfied for any reason, you can request a full refund within 30 days of purchase.
Once we receive your request, we’ll submit the refund to our card processor. Your bank will return the funds in under 10 days.
Sofia Harrison
Nikki M