Simple exercises to do easily
Good form is crucial and should be easy. Never worry if you got it right.
🍑
Open Your Guided
Workout
Exercise 7 mins
Rest 3 days
Actually grow your
glute doing less.
7-minute workouts and good rest will grow your glute more than long gym sessions 6 times a week.
You can get
A bigger glute,
not bigger legs.
We engineered a glute exercise to work only your glute, not your legs or lower-back.
this is the first one that
made my glutes grow
Course content
🚨
Module 1
Avoid soreness to grow more, faster
Muscle-soreness is muscle-damage, not growth. Learn why and how to exercise to grow faster without pain.
Guidelines
hourglass_bottom
Why soreness slows down your progress
psychology
The myth of “breaking muscle” to grow
construction
How to build muscle without breaking it down
data_thresholding
The difference between signal and stress
bedtime
How rest-days grow your muscle
insights
What glute growth should feel like
🙅🏼♀️
Module 2
Skip popular exercises that don't work
Most exercises don't isolate your glute enough and work more on your legs and lower-back.
Topics
directions_walk
The only 2 movements your glute does
fitness_center
Why most “glute” exercises grow your thighs
precision_manufacturing
How gym machines still have these issues
do_not_touch
Avoiding quads, hamstrings and lower-back
center_focus_strong
Picking an exercise that works only your glute
🍑
Module 3
Grow your glute in just 7 mins
The science-based principles behind our routine and why it actually grows your glute.
Topics
sports_gymnastics
The only 2 exercises your glute needs
filter_alt_off
Why less exercises and sets works better
diversity_2
Perfect actin and myosin overlap positions
pulmonology
Exercise movement and breathing
schedule
How many days should you rest after workouts
event_available
Why missing a workout is okay sometimes
🧞♂️
Module 4
Like a personal trainer, at home
Your guided exercise videos and timer to follow your full routine twice a week.
Topics
checklist_rtl
Quick setup guide before every session
record_voice_over
Full guided session with coach voice and timer
gesture
How to feel your glutes during exercise
swap_horizontal_circle
How to train legs separately —if you want to
self_improvement
Bonus: Full-body guided home routine
fitness_center
Bonus: Full-body guided GYM routine
airline_seat_legroom_normal
Bonus: Simple stretches for loose hips
0 sore muscles
Good exercises done properly will trigger maximum glute-growth and cause almost no muscle-damage.
Exercises
you won't do:
Your new 7-minute routine
🎊
💅🏼
Our 2 exercises work all your glute
Your glute muscles only move 2 ways, our 2 exercises work everything.
🏡
More glute, no gym.
7-minute home exercises better than any gym machine or heavy weights.
📱
Guided workouts, in your pocket.
Your video reference, form tips and motivation to help during exercise.
haven't been sore at all but
I can still tell it's working
7 minutes,
2x per week,
2 exercises,
0 soreness.
Grow your glute.
Finally.
Bonus tools
🏡
Full-body follow-along, home edition
20-minute guided routine to match your glute training from home.
🏋️
Full-body follow-along, gym edition
25-minute guided routine to match your glute training from any gym.
🧘♀️
Loose hips mobility kit
15-minute stretching routine with just 4 easy moves you can do at home.
🧍♀️
Pain-free neck & posture kit
3-minute exercise to fix any neck-pain or posture quickly while laying in bed.
two exercises every time
and I'm done in a second
Do it anytime,
anywhere, at
your own pace.
Lifetime access and updates of our short lessons and guided routines designed for mobile.
🥰
Team
114 years of combined coaching experience.
👋 Hey, I'm Emily, the main content-writer here 🧚🏼♀️.
Long story short, we are 19 women from wildly different backgrounds with a common mission.
Online communities, consultations, coaching calls, families, friendships and marriages ultimately brought us all together.
After many, many conversations about terrible glute-workout plans, we saw that we could definitely do better:
🔬
Analyze and test the findings of over 5,700 scientific studies on muscle-building and biomechanics.
🍑
Design our own glute-isolation exercise and glute-growth process.
👭🏼
Coach over 10,000 women to build their dream bodies.
We focus on everyday women like ourselves, not the genetic outliers of the fitness industry.
We created this course to teach women like you to build and maintain a glute that looks and feels great.
my glute is bigger
and i know why
This program
is NOT for you if..
block
You think pain = progress.
Muscle pain and soreness are usually understood as a necessary part of growth, but it's actually counter-productive.
block
You're not open to a smarter science-based approach.
As science and understanding evolve, we always have to look forward and improve on the best approach.
block
You can't follow a 7-minute workout twice a week to finally build your best glute.
There is no approach that is both more efficient or more effective to build your glute. There is no better alternative to our 7 minutes.
This program
is FOR YOU if..
task_alt
You want an approach backed by science, not by influencers with rare genetics.
task_alt
You want bigger glutes, not bigger legs
Or you also want to train your legs but making 100% sure that your glute is growing.
task_alt
You want results but hate being sore after working out.
task_alt
You want to stop worrying if you're doing it right.
task_alt
You're tired of wasting time on workouts that don't work.
task_alt
You've tried everything the influencers said and still feel like your glutes aren't growing.
task_alt
You like working out from home but want something better than YouTube routines that are all the same.
task_alt
You don't want to deal with complicated machines or be stared at.
task_alt
You're tired of doing too many exercises and sets just to work the same muscle over and over again for no reason.
task_alt
You play other sports and need to be fresh, not in pain.
task_alt
You're fine with the gym, but you just want to be more efficient and effective.
30-Day
Money-Back
If you're not happy with the program, for any reason, click two buttons and be automatically refunded to your card.
* there's a 99.2% chance you'll like it based on previous participants.
Safe to say I didn't ask
for the refund lol
🤷🏼♀️
FAQ
Frequently asked
questions.
🎓
Content and timing
chevron_right
What makes this different from other plans?
• More and faster glute growth.
• Quicker and easier workouts.
• No gym.
• No muscle soreness after exercise.
• More rest days to live your life.
• Easy-form glute-only exercises.
• No equipment.
Why?
Most plans are based on bad exercise science and biomechanics or are designed to be 'trendy' and make you spend more money.
Our unique approach is based on solid science and our 114 years of experience helping women to get the most glute growth with no damage and as little time as possible.
Plain and simply, it's a smarter, more efficient and effective approach to getting as much glute as possible for your genetics.
chevron_right
How long does the course take to complete?
You can learn everything that moves the needle in under 1 hour.
Then just one 7-minute exercise routine every 3-4 days.
You can just do the routine in your bedroom before you shower every few days.
chevron_right
Is it designed for mobile, or is it better accessed through a desktop computer?
Everything we make is designed for mobile devices.
🙋🏼♀️
Personal requirements
chevron_right
What if I could never grow my glute?
You can.
Most workouts make you do too much but don't work your glute enough or give it time to recover and grow.
Our only goal is to grow your glute the best it can.
chevron_right
What if I've never worked out before?
Perfect, this course is made to be simple, clear, and beginner-friendly.
You'll learn everything from scratch through our simple videos, step by step.
chevron_right
Can I if I already work out at the gym?
Yes, you can use this as your main glute training or add it to your routine.
chevron_right
What if my knee, hip or lower back hurt?
Most pain comes from weak or stiff muscles.
This program strengthens your glutes without stressing your joints.
No impact, no fast movements, no heavy weights.
Plus, with the quick streches we'll get your hips nice and loose.
chevron_right
Can I do this during my period?
Yes, the workouts are slow and are done without stress.
Or skip a session and do it in a few days.
Most women prefer short workouts to very long and heavy routines during their period.
chevron_right
Can I do pilates, yoga or other sports?
Absolutely. This course is about growing your glute but leaves space for any other sport or activity.
You can keep doing what you love, this is just to make sure your glutes actually grow.
💵
Pricing and payment
chevron_right
Did the price increase?
We constantly update and add content to the course.
Whenever that happens, we change the price to match the value being offered.
For any current users, all future updates and additions to the course will be free.
chevron_right
Is there a guarantee?
Yes! We strongly believe in our process and teaching system, but we also understand that you might not love our teaching methods.
So if you're not happy with the program, for any reason, click two buttons and be automatically refunded to your card.
chevron_right
Do you offer discounts?
No.
We don't offer discounts / promotions.
There are 2 reasons for this:
1. Fairness:
Making discounts would be unfair to our members that already paid the full price.
2. Value:
We change our prices as we add more value to reflect the improvements.
This is a pro-level curriculum with our own proprietary frameworks that you can't google or find at universities.
We want you to invest in this program because you want to learn timeless strategies, not because of cheap deals. That's why we never run Black Friday deals, Cyber Monday discounts, Boxing Day specials, etc.
P.S. if paying for our course implies a serious financial stress for you… please don't join the program. We want our students to be comfortable and focused (ethics first!).
chevron_right
I'm interested but can't start right now
That's ok.
Since you'll have lifetime access, you can purchase it now at this price and then just start when you're ready.
We will increase the price as we refine the course, but any future improvements will be free for existing members.
🤔
Contact
Any other questions?
Ask away and we'll keep adding and improving our FAQ.