Ladies Glutes & Core Training
A focused strength and conditioning system to tone, lift and sculpt the lower body while building a strong, stable core.
What this program is about
Strong glutes are not just about how they look. They are the largest muscle group in your body and the engine behind every step, every sprint, every lift and every climb. Weak glutes contribute to lower back pain, knee issues and poor posture.
This women-only program is built around progressive lower-body strength work: hip thrusts, squats, deadlifts, lunges and targeted isolation movements, combined with core stability training that supports every exercise.
You do not need to get bulky to get strong. Progressive resistance training designed for women builds a lean, athletic, sculpted physique while improving confidence, energy and how your body performs in daily life.
What you get out of it
- Tone, lift and sculpt the lower body
- Build a strong, stable core
- Improve posture and movement control
- Reduce lower-back strain
- Build confidence and body composition
Clients on this program
"I've lost 12kg and finally feel at home in my body. Even on bad days, he finds a way to lift my energy. The attention to form is on another level."
"Visible results in six weeks. The ladies glutes program is exactly what I needed. Real expertise combined with genuine motivation. I actually look forward to every session."
What to expect
- 01A full movement assessment to identify your starting point and any imbalances
- 02Progressive hip thrust and glute bridge variations loaded to your level
- 03Compound lower body work: squats, deadlifts, split squats, step-ups
- 04Targeted glute isolation: abduction, cable kickbacks, banded work
- 05Core stability work woven into every exercise, not bolted on at the end
Who it is for
- 01Women who want a toned, sculpted lower body
- 02Clients who sit all day and have lost connection with their glutes
- 03Postnatal women rebuilding strength (with appropriate clearance)
- 04Runners who keep getting injured and need glute strength
- 05Anyone who wants to feel strong, confident and capable in their body
How a session is structured
Activation and mobility
8 minutes of glute activation, hip mobility and core engagement prep.
Main strength lift
15-20 minutes on a primary compound movement: hip thrust, squat or deadlift.
Accessory work
15 minutes of single-leg and isolation work to build balance and shape.
Core and finisher
10 minutes of targeted core work and a short metabolic finisher.
Common questions
Will lifting weights make me bulky?
No. Women typically do not have the testosterone profile to build large muscle mass. What progressive resistance training does is build dense, lean muscle that gives your body shape and tone. The 'bulky' look comes from muscle buried under body fat, not from lifting alone.
How often should I train glutes?
Twice a week is optimal for most women. This gives enough frequency to drive progress while allowing recovery. Three times a week works for advanced clients. Once a week is maintenance, not progress.
I have knee pain. Can I still train lower body?
Yes, with the right exercise selection. Many knee issues come from weak glutes and hips, not from the knee itself. We avoid movements that aggravate your knee and focus on exercises that build the support system around it.
Is this program really women only?
1:1 sessions are always private. Small group sessions are women-only. The coaching environment is supportive, focused and free of the posturing you find in commercial gyms.
Ready to start
Glutes & Core?
Book a free 45-minute consultation and taster session. No commitment, no pressure. Just a real coaching experience so you can decide if we are a fit.
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