You’ve been showing up at the gym, doing squats and lunges, maybe even throwing in some resistance band workouts. But your booty still isn’t showing the kind of gains you expected. Sound familiar? It’s a common struggle. The main issue? Too much misinformation and not enough focus on science-backed training strategies that really work.
That’s where the WH Glute Gains Challenge steps in. This is not your typical glute program. It’s designed by Sandy Brockman, CPT, and focuses on targeted movements, progressive overload, and smart recovery. The goal? To grow and strengthen your glutes in just six weeks.
What Muscles Are We Targeting in This Challenge?
Your glutes are made up of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Each plays a crucial role in how you move, support your posture, and protect your back. The Glute Gains Challenge works on all three areas with strategic lifts and activation drills to make sure every muscle gets its share of attention.
Who Is Your Trainer for This Challenge?
Meet Sandy Brockman, a certified personal trainer who has built the strongest glutes of her life at 52. Her approach is practical, science-backed, and rooted in years of experience. She’s especially passionate about helping women break past the plateaus by addressing overlooked issues like hip flexor dysfunction and poor glute activation.
What Makes This Glute Program Stand Out?
Unlike other programs that rely heavily on resistance bands and lightweight movements, this plan focuses on heavy compound lifts. That means exercises using dumbbells, barbells, and progressive overload techniques.
Mini bands and ankle weights might give you a burn, but that doesn’t always mean you’re building size or strength. Lactic acid build-up is good for endurance and form practice, but real muscle growth needs real resistance. That’s where barbell squats, hip thrusts, and deadlifts come in.
Why Are Hip Flexors the Hidden Culprit?
Many women unknowingly rely on their hamstrings and quads during glute exercises because of tight hip flexors. If your hip flexors are stiff, they block proper glute engagement.
Sandy discovered that her own training was being held back for years because of this issue. Once she focused on improving hip mobility and adding specific corrective exercises, she started seeing real gains.
So every workout in this program includes mobility drills to open up the hips. This allows better glute activation and reduces the chance of injuries in the lower back, knees, or hips.
How Does the Mind-Muscle Connection Boost Your Results?
Simply moving weight isn’t enough. You need to actually feel your glutes working. That’s where the mind-muscle connection comes in.
In this challenge, you’ll get cues and techniques to help focus on glute engagement during every rep. Things like squeezing your glutes at the top of a hip thrust, or pressing through the heels on a squat, can make all the difference in results.
What’s the Structure of the 6-Week Glute Gains Challenge?
The program includes three main strength-training workouts per week, done on non-consecutive days. Each session takes about 45 to 60 minutes and uses:
- Barbell and weight plates
- Dumbbells
- A bench or box
- A mat
If you don’t have a barbell, don’t worry. All exercises can be modified using just dumbbells.
Weekly Workouts:
1. Squat-Focused Lower-Body Burn
- Barbell Back Squat
- Walking Dumbbell Lunges
- Step-Ups
- Glute Bridges
- Wall Sit Burnout
2. Glute Medius Burnout
- Dumbbell Curtsy Lunge
- Cable Abduction (or side-leg raises)
- Banded Lateral Walks
- Single-Leg Glute Bridges
- Frog Pumps
3. Best-Ever Hip Thrust Workout
- Barbell Hip Thrusts
- Dumbbell Deadlifts
- Bulgarian Split Squats
- Glute Kickbacks
- Seated Banded Abductions
For days when you’re short on time or equipment, there’s also a 7-minute bodyweight glute workout available. It’s perfect for travel days or active rest.
How Should You Progress Over the Six Weeks?
To build muscle, you need to challenge your body. That means increasing either the weight, reps, or both each week. Start with a manageable weight where you can complete all reps with good form, but feel fatigue by the end.
Every week, aim to:
- Add 2.5 to 5 kg to your lifts
- Or add 1-2 more reps per set
Stick to proper form, especially with compound lifts. You’ll see better results with lighter weights and perfect execution than going heavy and using momentum or poor technique.
Can You Really Add an Inch to Your Glutes?
Yes, it’s possible. With consistent training, correct form, and proper nutrition, many participants have added noticeable muscle size to their glutes in just six weeks. The added muscle also improves your resting metabolism, helping with overall body composition.
Make sure you’re also eating enough protein and calories to support growth. Muscle won’t grow if your body is in a constant calorie deficit.
Ready to Build the Booty You Deserve?
Follow the program, stay consistent, focus on form, and don’t ignore recovery. With Sandy’s expert structure and smart training strategy, you’re in for real results—not just soreness.
Get started today and see what your glutes can really do.
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