Glutes are the strongest muscle group in our bodies and we need sufficient resistance to sculpt them, for the beginner that is at higher body weight (200+ lbs) glute bridges on the floor or hip thrusts off the bench for say 3 sets of 8-10 reps with 10 second isolation hold on the last rep is a demanding routine squeezing them with maximum focus and contraction. But after a 3 months of training one has to move up to one leg progressions and 1/2 of body weight for 5-10 reps or even Lower reps ocassionally. It is truly the lower body bench press.

My three glute exercises would be

3 sets x 8 reps glute bridges or hip thrusters
3 sets x 8 reps cable or ankle weight donkey kicks
3 sets x 8 reps (each leg) glute step ups

One should start with body weight and use maximal contraction of the glutes before adding significant resistance. Glutes will adapt rather quickly and more resistance is required example
A woman that is 170 lbs

Glute bridges 3 sets x 8 (first set warm up using 40 lb barbell set 2 50 lbs set 3 60 lbs )

Donkey kick backs x 8 ( ankle weights at least 5 lbs each leg)

Step ups X 8 ( body weight first and then hold a 5-10 lb dumbbell off hand)

Thank you. Honestly I want woman to realize the massive amount of misinformation and conflicting pseudo science training and nutritional methods out there. For instance Julian michaels looks like a man to me, has no curves to speak of, and yet the media tries to shove her body type down our throats as the epitome of female physiques. Are you kidding me lol!! I look back at hourglass models of the 50s and earlier with the classic hourglass of 36-24-36 or even more of the pear shaped models in king magazine say 5 6 140 lbs 36d 26 42 as the epitome of feminine beauty. It is so frustrating that most women have bought this media driven hoax of looking masculine. I sincerely hope things are looking up and we can go back to those times again

Glutes are the strongest muscle group in our bodies and we need sufficient resistance to sculpt them, for the beginner that is at higher body weight (200+ lbs) glute bridges on the floor or hip thrusts off the bench for say 3 sets of 8-10 reps with 10 second isolation hold on the last rep is a demanding routine squeezing them with maximum focus and contraction. But after a 3 months of training one has to move up to one leg progressions and 1/2 of body weight for 5-10 reps or even Lower reps ocassionally. It is truly the lower body bench press.

This makes sense for me as I am in the 200lb+ range.....but what exactly are glute bridges?

Thank you. Honestly I want woman to realize the massive amount of misinformation and conflicting pseudo science training and nutritional methods out there. For instance Julian michaels looks like a man to me, has no curves to speak of, and yet the media tries to shove her body type down our throats as the epitome of female physiques. Are you kidding me lol!! I look back at hourglass models of the 50s and earlier with the classic hourglass of 36-24-36 or even more of the pear shaped models in king magazine say 5 6 140 lbs 36d 26 42 as the epitome of feminine beauty. It is so frustrating that most women have bought this media driven hoax of looking masculine. I sincerely hope things are looking up and we can go back to those times again

Thank you for encouraging curvy girls. I do not want to lose my hourglass, just reduce it to healthy levels. I have read that isolation of muscles is counter productive to reducing, so I am awaiting delivery of my barbell so I can begin lifting heavy (Starting Strength) so I can see if it makes my body change, so I appreciate the insight.