It’s the middle of summer, and you know what that means… suns out, buns out.
Okay, maybe that sounds a little cheesy, but there’s a reason glute workouts become so popular this time of year. Whether you’re heading to the beach, wearing shorts more often, or simply want to feel stronger and more confident, just about everyone wants a great set of glutes.
Last year, I wrote about the muscle mommy trend and why more women are choosing strength training over spending hours on the treadmill. This year, I want to take that conversation a step further by giving you the ultimate muscle mommy workout to help you build stronger, fuller glutes over the next 30 days.
The best part? You don’t need to spend hours in the gym or perform dozens of complicated exercises. A well designed muscle mommy workout focuses on a handful of proven movements, progressive overload, and consistency. Follow the plan in this guide, and you’ll be well on your way to building stronger glutes while improving your lower-body strength and confidence.
Whether you’re completely new to lifting weights or you’re looking to take your glute training to the next level, this workout will show you exactly where to start.
Let’s get to work.
What Is a Muscle Mommy Workout?
A muscle mommy workout is a strength-training program designed to help you build muscle, improve athletic performance, and develop a strong, confident physique. While the term has exploded in popularity on social media, the training principles behind it have been helping people build stronger bodies for decades.
Instead of spending hours on the treadmill trying to burn as many calories as possible, a muscle mommy workout focuses on lifting weights, progressively challenging your muscles, and fueling your body with proper nutrition. The goal isn’t just to lose weight, it’s to build lean muscle, especially in areas like the glutes, legs, shoulders, and back, to create a stronger and more athletic physique.
And no, ladies… lifting weights is not going to make you look like a professional bodybuilder.
Trust me, if building that kind of muscle were easy, every guy in the gym would look like Ronnie Coleman.
The truth is that building an elite amount of muscle takes years of consistent training, excellent genetics, proper nutrition, quality recovery, and a whole lot of testosterone. Since women naturally produce only a fraction of the testosterone that men do, most women simply don’t have the hormonal environment to accidentally become extremely muscular.
What strength training will do is help you build firmer glutes, stronger legs, healthier bones, better posture, and a faster metabolism—all while making everyday activities feel easier.
So don’t be afraid to pick up the heavier dumbbells. The goal of a muscle mommy workout isn’t to become bulky, it’s to become stronger, healthier, and more confident.
Why Strong Glutes Matter
Let’s get one thing straight: building bigger glutes isn’t just about looking good in leggings or a swimsuit. Strong glutes are one of the most important muscle groups in your entire body.
Whether your goal is to run faster, squat more weight, improve your posture, or simply feel stronger during everyday activities, your glutes play a major role in how your body moves and performs.
Here are just a few of the benefits of stronger glutes.
Improve Lower Body Strength
Your glutes are the largest muscle group in your body and generate a tremendous amount of force during movements like squats, deadlifts, lunges, sprinting, and jumping. Stronger glutes often translate to better performance both inside and outside the gym.
Better Posture
Weak glutes can contribute to poor posture and muscle imbalances. Strengthening them helps stabilize your hips and pelvis, making it easier to maintain proper posture throughout the day.
Reduce Your Risk of Injury
Strong glutes help support your hips, knees, and lower back. When these muscles are weak, other muscles often have to compensate, increasing the likelihood of discomfort or injury over time.
Better Athletic Performance
Whether you play sports, hike, run, or simply enjoy being active, stronger glutes improve balance, power, speed, and stability. They’re the foundation of explosive lower-body movement.
More Confidence
Let’s be honest—this is probably why many people clicked on this article.
Building stronger, fuller glutes can help your clothes fit differently and boost your confidence. There’s nothing wrong with wanting to look your best, and strength training allows you to improve your physique while becoming healthier at the same time.
The best part is that these benefits aren’t reserved for elite athletes or fitness influencers. With the right plan and consistent effort, almost anyone can build stronger glutes.
Let’s start with the exercises that will give you the biggest return on your time in the gym.
The Top 5 Best Exercises for Your Muscle Mommy Workout
If you’ve ever searched for the “best glute exercises,” you’ve probably found hundreds of different opinions. The truth is, you don’t need to perform 20 different exercises every leg day to build stronger glutes.
In fact, I’d rather see you master a handful of proven movements than spend your workouts constantly trying the latest exercise you saw on TikTok.
The following five exercises have stood the test of time. They’re simple, effective, and should form the foundation of almost every muscle mommy workout.
1. Hip Thrust
If there were a king (or queen) of glute exercises, the hip thrust would probably wear the crown.
Hip thrusts are actually one of my favorite exercises, and for good reason. They allow you to load your glutes with a lot of weight while placing less stress on your lower back than many other heavy lower-body movements.
Most people know hip thrusts are incredible for growing your glutes, but they also have another benefit that often gets overlooked—they help build stronger hips and can contribute to better posture.
And let’s be honest… standing up taller with better posture can make your glutes look even better. It’s like getting a confidence boost before you’ve even changed your physique.
Why it Works
- One of the best glute-building exercises
- Easy to progressively overload
- Beginner friendly
- Improves hip strength
- Can help improve posture
Recommended: 3–4 sets of 8–12 reps
2. Romanian Deadlift
Don’t let the word “deadlift” scare you away.
Romanian deadlifts, or RDLs, are one of the best exercises for building your entire posterior chain, including your glutes and hamstrings.
One mistake I see all the time is people trying to lift too much weight. Leave your ego at the door.
A slow, controlled rep with perfect form will build far more muscle than swinging around a weight you can barely control.
Focus on pushing your hips back, keeping a slight bend in your knees, and squeezing your glutes as you return to the starting position.
Why it Works
- Excellent stretch for the glutes
- Builds hamstrings and lower back
- Improves hip hinge mechanics
- Great for overall lower-body strength
Recommended: 3 sets of 8–10 reps
3. Bulgarian Split Squat
I’ll warn you now…
These are probably the exercise you’ll love to hate. (I know I do)
Bulgarian split squats are incredibly challenging because each leg has to work independently. They’ll test your balance, strength, and mental toughness all at the same time.
The good news?
If you stick with them, they’ll reward you with stronger legs and glutes.
Don’t worry if you have to start with bodyweight or light dumbbells. Almost everyone does.
Why it Works
- Incredible glute activation
- Builds single-leg strength
- Improves balance and stability
- Helps correct muscle imbalances
Recommended: 3 sets of 10–12 reps per leg
4. Cable Kickbacks
This is where you get to focus entirely on your glutes.
Unlike heavy compound exercises, cable kickbacks aren’t about moving the most weight possible.
They’re about quality over quantity.
Slow the movement down, control every repetition, and really squeeze your glutes at the top.
Trust me, your glutes won’t care how much weight is on the stack if you’re actually making them do the work.
Why it Works
- Isolates the glute muscles
- Great mind-muscle connection
- Excellent finishing exercise
- Beginner friendly
Recommended: 3 sets of 12–15 reps
5. Walking Lunges
If you’ve ever finished a set of walking lunges and questioned your life choices…
Welcome to the club.
Walking lunges are one of those exercises that seem easy until you actually do them.
They’re fantastic because they train your glutes, quads, hamstrings, core, and balance all at the same time.
If you’re looking for functional strength that carries over into sports and everyday life, this is an exercise you don’t want to skip.
Why it Works
- Builds stronger glutes and legs
- Improves coordination
- Challenges your balance
- Increases functional strength
Recommended: 3 sets of 10–12 steps per leg
My Advice
One mistake I see people make all the time is thinking they need more exercises.
They don’t.
They need more consistency.
I’d rather see you perform these five exercises for the next three months while gradually getting stronger than constantly jumping from one workout program to another.
Remember, your muscles don’t know whether an exercise is trending on social media.
They respond to progressive overload, proper nutrition, recovery, and consistency.
Master these movements, stay patient, and your glutes will grow.
Now that you know what to do, let’s put everything together into a simple 30-Day Muscle Mommy Workout that you can start this week.
The 30-Day Muscle Mommy Workout
Now it’s time to put everything together.
One mistake I see beginners make is changing their workout every week because they think their muscles have “gotten used to it.”
The truth is…
Your muscles don’t get bored. People do.
Your muscles respond to consistency, effort, and progressive overload—not constantly changing exercises.
Over the next 30 days, your goal isn’t to learn 50 different glute exercises.
Your goal is to become stronger at these five.
Monday – Strength Day
Let’s start the week strong.
Monday is all about building strength.
I know lifting heavier weights can be intimidating, especially if you’re new to the gym.
But remember…
You’re here for a reason.
Maybe you want stronger glutes.
Maybe you want more confidence.
Maybe you’re simply tired of not seeing results.
Whatever your reason is…
Remember it every time you pick up the barbell.
Today is your heavy day.
Challenge yourself.
Push yourself.
That doesn’t mean sacrificing your form or trying to impress everyone around you.
It means giving your absolute best effort while maintaining good technique.
Remember why you walked through those gym doors in the first place.
That’s where you’ll find your discipline.
Workout
- Hip Thrust – 4 × 8
- Romanian Deadlift – 4 × 8
- Bulgarian Split Squat – 3 × 8 each leg
💡 Coach’s Tip
Write down every weight you lift today.
Your goal next week isn’t to beat everyone else in the gym.
Your goal is to beat yourself.
Even one extra rep or five extra pounds is progress.
Tuesday – Recovery Day
Congratulations.
You survived Monday.
Now it’s time to recover.
Go for a walk.
Stretch your hips.
Drink plenty of water.
Eat enough protein.
Recovery isn’t being lazy.
Recovery is what allows you to come back stronger tomorrow.
💡 Coach’s Tip
If you feel guilty taking a recovery day, don’t.
Your muscles grow when you’re resting—not while you’re lifting.
Wednesday – Endurance & Technique Day
Monday challenged your strength.
Today challenges your endurance.
Use lighter weights than Monday.
Move with control.
Focus on every repetition.
Don’t just move the weight…
Make your glutes do the work.
The better your technique becomes today, the more weight you’ll safely lift in the future.
Today’s workout isn’t about proving how strong you are.
It’s about becoming the kind of athlete who can continue lifting heavy for years.
Workout
- Hip Thrust – 3 × 12
- Walking Lunges – 3 × 12 each leg
- Cable Kickbacks – 3 × 15
💡 Coach’s Tip
Slow down the lowering portion of every repetition.
Most people rush through it.
That’s where a lot of the muscle-building stimulus comes from.
Thursday – Recovery Day
You only have one workout left this week.
Let’s make sure your body is ready.
Walk.
Stretch.
Sleep.
Stay hydrated.
Foam roll if you have one.
Don’t underestimate what a good night’s sleep can do for your progress.
💡 Coach’s Tip
Treat recovery with the same discipline you treat your workouts.
Skipping sleep or eating poorly makes Friday’s workout harder than it needs to be.
Friday – Finish Strong
The weekend is almost here.
This is where many people begin making excuses.
“I’ll just start again on Monday.”
Don’t.
Show up.
Finish what you started.
Walk into the gym with the same determination you had on Monday and leave knowing you gave everything you had.
Workout
- Hip Thrust – 5 × 5
- Romanian Deadlift – 3 × 10
- Walking Lunges – 2 × 15 each leg
- Cable Kickbacks – 2 × 15
💡 Coach’s Tip
When your mind tells you to quit, ask yourself one question:
“Will tomorrow’s version of me be glad I skipped this workout?”
Most of the time…
You’ll already know the answer.
Saturday & Sunday
Enjoy your weekend.
Spend time with your family and friends.
Go outside.
Stay active.
Meal prep if you can.
Get plenty of sleep.
Then come back Monday ready to improve.
Fitness isn’t about having one perfect workout.
It’s about showing up consistently until healthy habits become part of who you are.
Progressive Overload
Here’s the biggest secret in fitness.
You don’t need a new workout every month.
You need to become better at the one you’re already doing.
Every week, challenge yourself by improving in one small way.
- Add 5 pounds.
- Perform one extra repetition.
- Improve your technique.
- Increase your range of motion.
- Rest a little less between sets.
Small improvements might not seem like much today.
But those tiny victories add up.
That’s how stronger glutes are built.
One workout.
One rep.
One decision to keep going when quitting would’ve been easier.
Remember… action creates greatness.
Frequently Asked Questions About the Muscle Mommy Workout
What is a muscle mommy workout?
A muscle mommy workout is a strength-training program designed to help you build lean muscle, improve your athletic performance, and develop a stronger, more confident physique. Instead of focusing on endless cardio, a muscle mommy workout prioritizes progressive overload, compound exercises, proper nutrition, and recovery to build muscle over time.
Is a muscle mommy workout good for beginners?
Absolutely.
This muscle mommy workout is designed with beginners in mind. Start with a weight you can control while maintaining good form, and gradually increase the challenge as you become stronger. Remember, everyone starts somewhere, so don’t compare your first month to someone else’s fifth year.
How many days a week should I do a muscle mommy workout?
For most beginners, training your glutes 2–3 times per week is ideal. This gives your muscles enough stimulus to grow while also allowing enough recovery between workouts. In this guide, we recommend three training sessions each week with recovery days in between to help you perform your best.
How long does it take for a muscle mommy workout to grow your glutes?
Everyone responds to training differently, but many people notice improvements in strength within a few weeks. Visible muscle growth usually takes several months of consistent training, proper nutrition, and recovery. Building stronger glutes is a marathon, not a sprint, so be patient and trust the process.
Will a muscle mommy workout make me bulky?
No.
One of the biggest myths about strength training is that lifting weights will automatically make women bulky. Building significant amounts of muscle takes years of consistent training, excellent genetics, proper nutrition, recovery, and higher testosterone levels than most women naturally produce.
For most women, a muscle mommy workout leads to a leaner, stronger, and more athletic physique—not an overly muscular one.
What is the best muscle mommy workout for building bigger glutes?
The best muscle mommy workout combines heavy compound exercises like hip thrusts, Romanian deadlifts, and Bulgarian split squats with accessory movements like cable kickbacks and walking lunges. Instead of relying on one exercise, a balanced routine allows you to target your glutes from multiple angles while progressively getting stronger over time.
Do I need protein powder for a muscle mommy workout?
No.
Protein powder is a convenient supplement, but it’s not required. Your priority should be consuming enough protein throughout the day from foods like chicken, fish, eggs, Greek yogurt, lean beef, beans, or other protein-rich foods. Protein powder can simply help fill in the gaps when life gets busy.
I think the conclusion should accomplish four things:
- Reinforce the main message.
- Motivate the reader.
- Set realistic expectations.
- Naturally lead into your PDF.
Here’s how I’d write it.
Conclusion: Your Muscle Mommy Workout Starts Today
By now, you know that building stronger glutes isn’t about finding one magical exercise or jumping from one workout trend to the next. It’s about showing up consistently, getting a little stronger each week, and trusting the process.
Whether your goal is to build a stronger lower body, improve your confidence, or simply challenge yourself in the gym, this muscle mommy workout gives you a solid foundation to get started.
Remember, your progress won’t be determined by one perfect workout.
It will be determined by the workouts you complete when you don’t feel like going.
The days you choose discipline over excuses.
The days you add one more rep, five more pounds, or simply show up when quitting would have been easier.
As I always say…
Action Creates Greatness.
So don’t wait until next Monday.
Don’t wait until next month.
And don’t wait until next summer.
Start today.
Your future self will thank you.
💪 Want a Complete 30-Day Muscle Mommy Workout Plan?
If you’d like a structured workout plan you can take with you to the gym, be sure to check out my Build Bigger Glutes in 30 Days digital guide.
Inside you’ll find:
- ✅ A complete 30-day workout plan
- ✅ Step-by-step exercise instructions
- ✅ Coaching tips for every workout
- ✅ Progressive overload recommendations
- ✅ A mobile-friendly PDF you can follow anywhere
👉 Download the Build Bigger Glutes in 30 Days Guide Here
I actually have one small suggestion that ties everything together.
You now have two products:
- Grip Strength Guide
- Glute Guide
At the end of each article, you could also add a section like:
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