A 7-day plan built around heavy hip thrusts, deep-core work and steady incline walks — the only three things that actually move the needle.
New here? Read when to stop & train safely →7 days, one rhythm. Tap any day to dive into the workout.
Want to know how to get a bigger butt, grow your glutes, get thick, and snatch your waist — without spinning your wheels for a year? This free 7-day plan is built around the only three things that actually move the needle: heavy hip thrusts, full-range squats and RDLs, deep-core training, and steady incline walks. No 200-crunch routines. No 5 lb pink dumbbells. Just progressive overload, enough protein, and consistency.
Most women see visible glute growth in 8–12 weeks of consistent training and a small calorie surplus, with dramatic booty change at 4–6 months. Train glutes 2–3 times per week, hit 10–20 hard sets weekly, leave 1–2 reps in the tank, and progressively add weight or reps. That's the entire blueprint for a bigger, rounder butt.
You can't crunch fat off your waist — spot reduction isn't real. To get a snatched waist, train the deep core (planks, dead bugs, hollow holds, stomach vacuums), fix your posture, walk on an incline, and stay in a small calorie deficit if you're cutting. Skip heavy weighted side bends — they thicken the obliques and widen the waist.
Ready to start? Open the 7-day glute growth plan or read the full glow tips guide covering glute growth, smaller waist, creatine, and daily habits.
Everything you'd ever want to know about growing your glutes, getting thick, and snatching your waist — all backed by real science.