Kristen | Online Coach

Being at the start of your fitness journey can be overwhelming, but having a solid, proven plan can make all the difference. After years of trial and error, here’s the exact strategy I’d follow to grow and shape my glutes effectively: 1️⃣Focus on compound movements
First and foremost, the foundation of glute growth is compound exercises. These engage multiple muscle groups and maximize overall muscle activation. I’d prioritize 3-4 compound movements per session. My staples would be: * Barbell Hip Thrusts * Romanian Deadlifts * Squats (Low bar back squat)
I’d perform 3-4 sets of each compound movement, aiming for 6-12 reps per set, with a focus on progressively overloading the weight. 2️⃣Train glutes 2-3x/week Consistency is key, but recovery is just as important! I’d train my glutes 2-3 times per week, giving them enough time to recover between sessions. This allows for optimal muscle growth without overtraining. Each session would have a mix of heavy compound lifts and accessory work, giving my glutes the right balance of volume and intensity. 3️⃣Prioritize muscle-mind connection over lifting super heavy
It's not just about lifting heavy weights—it’s about focusing on the glutes and the exact areas you’re targeting while doing each exercise. I’d really take the time to FEEL my glutes activate and contract with EVERY rep. This will help recruit more muscle fibers, especially in those stubborn areas. 4️⃣Progressive overload
Muscle grows by being constantly challenged. I’d track my reps, sets, and weights at every session to ensure I'm adding a little more volume or weight each week. Whether it’s increasing weight on hip thrusts or adding 2 reps to my lunges, the goal is continuous progress. 5️⃣Isolation and accessory movements
In addition to compound lifts, 2-3 isolation exercises per session would help specifically target the glutes. These exercises allow me to fine-tune the glutes and hit areas that may need more attention. My go-to isolation exercises would be: * Cable kickbacks * Glute bridges * Bulgarian split squats
For isolation exercises, I’d aim for higher rep ranges (12-20 reps per set), focusing on time under tension to really target the glutes. 6️⃣Prioritize Recovery
No growth happens without recovery! I’d focus on: * Adequate rest between workouts * Stretching and foam rolling to maintain flexibility * QUALITY sleep to support muscle repair ‼️Without recovery, the muscles can’t rebuild and grow‼️ 7️⃣NUTRITION
Fueling my body properly would be KEY. I’d make sure I’m eating at maintenance or sloghtly above it to support muscle growth (you do not need to “bulk” to build muscle) and I’d make sure to eat enough protein. I’ve found that at least 1g per pound of lean body mass works best for myself and my clients but finding what works best for you is what matters most! 8️⃣Consistency and patience
Building glutes takes time. I’d commit to my training, nutrition, and recovery, and most importantly STAYING CONSISTENT no matter what. Progress may be slow at first, but with dedication, results WILL come. This approach is what I wish I had known when I first started my fitness journey so I hope it’s helpful to you! Let’s stop over complicating it and focus on the basics👏🏼 If you’re looking to take your glute gains to the next level, I’d love to support you! DM me “glutes” for more info on how I could help you🍑 #glutes #gluteworkout #glutegrowth

#morningvlog 🤎

There’s just no way

Replying to @Gracie 🍒 🫶🏼🫶🏼

Back on my bs

When did it stop? When did the love, the appreciation, and the confidence I had in myself and the body I’ve built begin to fade? When did self-love start to feel like self-resentment? When did encouragement turn into harsh criticism? I have a sense of when this shift began, and thankfully I’m working through it in therapy. But as I sit in this messy in-between space — caught between judgment and acceptance— I wanted to open up and share a piece of my journey with you. It’s a process, but I’m trusting it and I REFUSE to repeat the last 2.5 years of habits, patterns and behaviors in 2025🤎

26, please be kind to me🤍 #birthday #aquariusseason #quarterlifecrisis

Starting over in my fitness journey doesn’t mean I’ve failed — it means I’m embracing a new season of growth. I’m bringing all the lessons and wisdom I’ve gained from past challenges, mistakes, and wins. Every step forward, every setback, and every victory has shaped me into who I am today. Progress isn’t always linear, but it’s always worth it. As a coach, starting over holds extra weight because I used to think, “I shouldn’t need to start over—I'm a DAMN coach!"But the truth is, we all have seasons where we need to reset, recalibrate, and reprioritize ourselves. Here’s to honoring how far I’ve come and being brave enough to start again — stronger, wiser, and with a renewed focus on my health/fitness goals! #fitnessmotivation #fitnessgoals #healthandfitness #healthandfitnesscoach

Removing these tattoos isn’t about erasing my past; it’s about stepping into the person I’m becoming. It’s a bittersweet goodbye to pieces of me that no longer fit who I am today🤍 @Removery Laser Tattoo Removal #removery #tattooremoval #ad

Help!! :( I was just starting to stay more consistent with my content here and now I’m sad :(((

I’m late to the party and just now learning how to use CapCut so I’m about to have some fun with these trend #noface

#walking #LISS #lowimpactexercise #lowimpactcardio

Hope this reaches whoever needs it🤍 #purpose #livemoreintentionally