Strength for Josefine has never been loud. It’s quiet and steady, something she has built one controlled movement at a time. “I have always been drawn to the glutes,” she says.

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“They create shape but they also anchor how a woman moves.”

When you talk to her, you feel how deeply she respects this part of the body. It is not only about appearance. Her strength comes from intention, from control, from knowing her body well enough to let the work speak quietly for itself.

You only need to spend three days per week in the gym or with weights at home, plus two short optional band-only days, which are enough to transform your glutes if done with intention and focus.

Fun fact: research shows strong, well-shaped glutes aren’t just eye-catching—they help you walk taller, lift heavier, and prevent injuries.

Glute Routine

Frequency for lifting: 3–5 days a week - 2-3 for Glutes/Legs
Duration: 45–60 minutes for full workouts, 15–20 minutes for optional home sessions

Sample Day 1 – Full Legs & Booty:
    1. Machine Hip Thrusts – 4x10
(Alt, barbell, dumbbell, band)

(Tip: Tuck your chin slightly and keep your ribs down to maintain a neutral arch in your lower back. Drive through your heels and squeeze your glutes at the top.)

2. Dumbbell Romanian Deadlift – 4x12
(Alt, barbell, band, bodyweight)

(Tip: Keep a soft bend in your knees and push your hips back until you feel a stretch in your hamstrings. Maintain a straight spine and keep the bar close to your legs.)‍

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   3. Lying hamstring curl – 4x15
(Alt, banded or bodyweight)

(Tip: Control the movement and keep your body pressed firmly against the pad. Maintain constant tension, moving slowly and deliberately so you feel your hamstrings working.)

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    4: Seated Hip Abductions – 4x20
(Alt, mini band)

(Tip: Lean slightly forward to enhance glute activation. Focus on squeezing your glutes at the end position instead of pushing too fast or too far.)

"Form over everything. Your mind-muscle connection is the secret to seeing results."

The Science Behind Glute Training

Training your glutes is about more than curves it’s about body composition, metabolism, and performance. Strong glutes activate your hamstrings, quads, and core, creating a high metabolic burn that extends long after your workout.

"Genetics play a role, but they don’t dictate your potential."

With consistent, mindful training, you can sculpt glutes that look rounder, stronger, and more athletic regardless of your starting point.

Mindful Muscle Work and Focus

“Obsessing over perfection won’t get results. Focusing on what you can control will.” She trains slowly and intentionally, paying attention to every part of the movement.

Your body responds to more than the work you do in the gym. It reacts to how you eat, how you sleep, and how you let yourself recover. Josefine keeps her routine simple. She eats enough protein, chooses whole foods most of the time, and maintains a balance that feels steady instead of extreme. Rest is part of her process because she knows her body grows when she gives it space to recover.

Your glutes are the largest muscles in your body, and they support almost everything you do. And yes, they shape your silhouette in a way that feels strong and feminine. Josefine is not teaching you how to chase a look. She is showing you how to build something that works for your body and stays with you long-term.

This workout was created in collaboration with strength coach Josefine Holmberg. You can follow her training and her journey at @iamjosefineholmberg.