Maximize your Gluteus Maximus

After 10 years of running marathons and triathlons, I realized the only thing I gained (well, two things) was two herniated disks.

One day, looking in the mirror, I saw something was missing: my ass.

Running, cycling, and swimming are three types of exercise that will never grow your gluteus. They simply won't.

As we always say here at Body Engineering:

"When you are busy looking for solutions, you cannot stumble upon excuses.”

So, I did my research working with top instructors, found the four ideal exercises, the perfect number of sets and reps, and started applying my secret weapon.

✍️ Before we continue, read about my secret weapon: CLICK

Using my secret weapon in 4 years, I’m only about 90% done.

Listen, I get it

You can go to the gym and lift weights like a PRO, build your gluteus in 100 ways better than my program.

My program is not for professional athletes who can afford spending 2 hours a day in the gym.

My program was designed for tired parents with jobs and daily tasks.

I honestly tell you, with 2 kids I have NO TIME FOR MYSELF. It`s a reality. And I also have a Substack to grow.

I wake up daily at 4:30 and work. I then feed my kids, take them to school, etc.

Sometimes I exercise while they are asleep, or after a meal when they are playing or while we are together at the playground.

Easy does it

The exercises I am proposing can be done anytime, anywhere, even at the office.

My only goal: simply executing the damn exercises EVERY WEEK!

I. Never. Ever. Skip. My. Exercises.

Just imagine I deliver a world class newsletter every day.

I started on 2nd of August 2023 and I published for 300 days straight.

(I am currently ranked 17th in the global Health & Wellness Substack ranking)

There goes nothing.

1. The Squats (10x)

Just pile up some books up to 30 cm (A4 length) and, ONLY ONE TIME PER WEEK, execute the following protocol:

• 30 sec - squats / 30 sec - rest

• do this for 10 minutes (10 sets total)

• next week, same day, repeat.

• Maybe add 1 or 2 more squats every week.

Ladies, if your height is around 1.7 - 1.8m, then a pile of books of 30 cm is fine.

But if you are between 1.5 - 1.6m, go for 25 cm.

2. Deadlifts with Dumbbells (5x)

1. Just look up some YouTube tutorials.

2. Choose two dumbbells with a weight that allows you to execute 25 repetitions in perfect form.

The exercise should get pretty hard from 20 to 25 reps.

• Execute one set (25 reps).

• Rest as much as you need.

• Repeat 4 more times.

So, 5 sets per week.

3. Glutes Free Kickback (90 sec)

Follow the instructional video. The moving leg should be stiff as a log.

• Chest up, do this for 90 seconds for one leg;

• Take a leg break;

• Do the other leg for 90 seconds;

• That’s it!

4. Lateral Raises Pro Glutes (90 sec)

Follow the instructional video. The moving leg should not touch the other leg.

Chest up, do this for 90 seconds for each leg.

90 sec / week should suffice.

The maestro I’ve learned execution perfection from: CLICK

Structure the 4

I have them on my schedule as follows:

• deadlifts on Tuesday;

• squats on Thursday;

• the other two exercises over the weekend.

If you are brave enough, you can do all of them in one session.

To execute all 4 in one session it will only take like 30 min. But if you do it right, you will feel it for 6 days straight.

• But on the 7th day…

• The pain will go away!

Ladies, follow my advice, use my secret weapon and I promise you in 3 years your legs will look better than all of your friends’ legs.

There is nothing below the paywall, but it would mean the world to me if, in time, you will decide to support my work.

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One more thing. If you liked this post, keep reading:

• If you are looking for a 10 min/day training schedule for beginners, check it out here: CLICK

• I am obsessed with sleep: CLICK

• Get rid of cravings: CLICK

• The Official Guide for 2024: CLICK

• I got your back: CLICK