When it comes to sculpting strong, shapely glutes, few people know the science behind effective training as well as Erin Stern, a two-time Ms. Figure Olympia champion.
Her approach to glute training is both functional and aesthetic, blending power, endurance, and hypertrophy for optimal results.
This article will dive into Erin Stern’s glute-focused routine, explaining why it works and providing a step-by-step guide to help you build strong, defined glutes.
The Importance of Glute Training for Women
Glute training isn’t just about aesthetics—it plays a significant role in functional strength, athletic performance, and overall health.
Strong glutes are crucial for stabilizing the pelvis, supporting your lower back, and generating power in athletic movements like running and jumping. In daily life, they help with posture, prevent injuries, and improve overall mobility.
For modern, active women, having strong glutes can enhance confidence and physical capabilities.
Erin Stern’s glute training approach focuses on compound movements and progressive overload, combined with isolation exercises to target specific areas of the glutes.
Whether your goal is to build size, increase strength, or simply tone your glutes, her training methods can help you get there.
Complete Glute Training for Women: For Beginners, Intermediates and Advanced Women
Gluteal development is one of the most sought-after goals in women’s training, and each level of experience – beginner, intermediate or advanced – requires special attention to ensure effective and safe results.
Inspired by the approach of trainer and former athlete Erin Stern, this training is divided into three levels, each with suitable exercises to build strength, shape and define the glutes progressively.
Beginner level
For those just starting out, the focus is on learning the correct technique and developing muscular awareness of the glutes. Basic, low-impact exercises will help strengthen and activate the muscles, preparing them for higher intensities in the future.
Exercises:
- Glute Bridges – 3×15, no load, concentrating on muscle activation
- Donkey Kicks – 3×15 on each leg, strengthening glute control and endurance.
- Bodyweight Squats – 3×12, focusing on posture and stability.
Objective: To learn the correct movement and awaken the muscles.
Intermediate Level
With more experience, women can incorporate light loads and advanced exercise techniques, such as the use of mini bands, to increase resistance and intensity while working on muscle definition.
Exercises:
- Barbell Hip Thrust – 4×10, introducing the bar to intensify the movement.
- Romanian Deadlift – 4×12, with a light to moderate load, to improve the connection between the glutes and hamstrings.
- Bulgarian Split Squat – 3×10 for each leg, adding mini bands for extra activation.
Objective: To increase strength and begin to define the glutes with moderate loads.
Advanced Level
For advanced women, training requires heavier weights and high-intensity exercises to sculpt and maximize muscle growth in the glutes, using progressive overload techniques and isolated movements.
Exercises:
- Heavy Barbell Hip Thrust – 5×8, with a focus on heavy loads and control.
- Sumo Deadlift – 4×10, maximizing work on the glutes and adductors.
- Weighted Bulgarian Split Squat – 4×8 for each leg, increasing the load and intensity.
- Cable Kickbacks – 3×15 to further isolate the glutes at the end of the workout.
Objective: Maximize volume and form, with an emphasis on overload and precision of movement.
General Tips
Technique and Form: Prioritize correct execution at all levels to avoid injury.
Load Adjustment: Progress gradually with increasing weight and repetitions.
Frequency: Performing training 2-3 times a week with rest days is ideal for recovery and growth.
With this approach, women at any level can develop firm, symmetrical and defined glutes safely and effectively.
Why Erin Stern’s Glute Training Works
What sets Erin Stern’s glute training apart is her emphasis on training from multiple angles and with various rep ranges.
She combines strength training with hypertrophy-focused exercises, ensuring that the glutes are worked both for size and endurance.
Her routine often includes progressive overload—gradually increasing the weight over time to push your muscles to adapt and grow.
Additionally, Erin focuses on:
- High Glute Activation: Exercises like hip thrusts and Bulgarian split squats maximize glute engagement, ensuring that the muscle is worked efficiently.
- Mind-Muscle Connection: Stern emphasizes the importance of consciously contracting the glutes during each rep to optimize muscle activation and growth.
- Variety of Movements: By incorporating both compound and isolation exercises, her routine ensures balanced glute development across the gluteus maximus, medius, and minimus.
Achieving Stronger, Sculpted Glutes
By following Erin Stern’s glute training philosophy, you can build a stronger, more toned lower body.
Her approach prioritizes compound lifts that not only build glute size but also functional strength, helping you feel empowered both in and out of the gym.
Consistency is key—glutes respond well to progressive overload and varied movements. Incorporating these exercises into your weekly routine will not only sculpt your glutes but also improve your athletic performance and overall body composition.
If you’re ready to take your glute training to the next level, give Erin Stern’s program a try.
With dedication and smart training, you’ll be on your way to achieving the strong, defined glutes you’ve always wanted. Erin Stern’s glute training
important notice
This article aims to get you off the couch and living a healthy life. We want to give you information on how exercise can be an interesting part of a healthy lifestyle.
But the point is that what we’re sharing here is not a substitute for talking to a health professional or personal trainer. Before embarking on an exercise routine, it’s a good idea to talk to a health specialist, especially if you have any health problems.
Everyone is different and what works for one person may not be the same for another. That’s why having a professional by your side is the key to making sure you’re doing it safely and properly
