Josefine’s Signature Glute Workout

A woman standing on a balcony, shown from behind with strong glutes and defined legs. — *Photo courtesy of Josefine Holmberg*

Strength for Josefine has never been loud. It’s quiet and steady, something she has built one controlled movement at a time. Her glutes define her silhouette, not from trends or quick programs, but from years of paying attention to form and how her body naturally moves. “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.”

Focused woman with long ponytail lifting a dumbbell, showing sculpted arms, glutes, and legs under warm gym lighting. — *Photo courtesy of Josefine Holmberg*

When you talk to her, you feel how deeply she respects this part of the body. It is not only about appearance. Strong glutes change everything. They shape how you move, how you hold yourself, how grounded you feel, and even the kind of presence you carry when you enter a room. Josefine keeps her training simple, and that is exactly why it works. She cuts out the noise and replaces it with focus. Her strength comes from intention, from control, from knowing her body well enough to let the work speak quietly for itself.

Fit woman in black sports bra and camo shorts posing confidently in the gym, highlighting toned glutes and strong quads. — *Photo courtesy of Josefine Holmberg*

Less Is More, Better Is Better

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.

Her 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.

Athletic woman standing by dumbbells in a gym, showing defined glutes and hamstrings, wearing camo shorts and sports bra. — *Photo courtesy of Josefine Holmberg*

Mindful Muscle Work and Focus

Your glutes grow when you actually feel them working, not when you rush through your sets or chase heavier weight. Real shape comes from control and presence. Josefine always says, “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. When you watch her lift, you can see that she is fully present, mind on the muscle, no distractions, just clean work.

The Habits That Shape You

Josefine’s strength did not come from secrets. It came from simple habits done consistently. Real effort, steady practice, and patience are the things that change your body over time. They also change the way you carry yourself. Her approach is proof that discipline does not need to be loud to be powerful.

Nutrition and Recovery

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.

The Bigger Picture

Your glutes are the largest muscles in your body, and they support almost everything you do. They help your posture, protect your knees and lower back, and give your movement more stability and power. 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. Every session counts. Every moment of intention adds to the shape you are creating. It is not fast and it is not forced. It is something you build with awareness and consistency.

Smiling fit woman flexing her bicep in a gym, showing toned abs and upper body strength. — *Photo courtesy of Josefine Holmberg*

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

Share this with someone who would appreciate learning how she builds real strength and shape.