Team BPI athlete and 2016 Ms. Olympia Bikini winner, Courtney King, shares her intense, high-volume glute workout. This program is structured entirely around **supersets (paired exercises)** to significantly increase training density and time under tension (TUT), key drivers for muscle hypertrophy in the glutes.

The routine utilizes specific technique variations—minor tweaks in foot placement, stance width, and range of motion—to ensure comprehensive recruitment of all three gluteal muscles: the **Maximus, Medius, and Minimus**. This is an **Intermediate** level program designed for maximum growth.

📊 Program Summary & Intensity

Main Goal Build Muscle (Glute Hypertrophy)
Workout Type Single Muscle Group (Glutes)
Training Level Intermediate / Advanced
Program Duration 8 Weeks (Optimal Timeframe)
Frequency 1–2 times per week (Requires significant recovery)
Time Per Workout 45–60 minutes (High Efficiency)
Equipment Required Barbell, Dumbbells, Cables, Hack Squat Machine, Hyperextension Bench

🔑 Superset Strategy & Rest Intervals

Every exercise in this protocol is paired. The goal is to move immediately from Exercise A to Exercise B with **zero rest** (only the time it takes to transition between equipment). Rest is only taken *after* completing the full superset (A + B).

Rest Between Supersets: 30–90 seconds (Use the shorter rest period to maintain high heart rate and intensity).

🏋️ The Booty Burner Workout Protocol (4 Supersets)

Superset Exercise Sets Reps Target Focus
1a (Compound/Unilateral) Single Leg Deadlift (Dumbbell) 3 10 (per leg) Glutes, Hamstrings, Balance (Unilateral Hinge)
1b (Compound/Bilateral) Goblet Squat 3 10 Glutes, Quads, Depth Load
2a (Anti-Extension) Hyperextension (Glute Focused) 3 15 Glutes, Spinal Erectors
2b (Machine Load) Reverse Hack Squat 3 12 Glutes, Quads (Heavy Push)
3a (Isolation) Cable Glute Kickback 3 10 (per leg) Gluteus Maximus (Peak Contraction)
3b (Stretch/Hinge) Stiff Legged Deadlift (Barbell/Dumbbell) 3 15 Hamstrings (Stretch), Glutes (Bottom Load)
4a (Burnout) Bodyweight Hip Thrust 3 10 Glute Max (Peak Contraction)
4b (Final Isolation) Single Leg Bodyweight Hip Thrust 3 5 (per leg) Glute Medius/Minimus, Isolation Fatigue

🧠 Courtney’s Signature Technique Tips (Mind-Muscle Connection)

The effectiveness of this workout lies in these minor, yet crucial, technical adjustments designed to maximize glute activation and isolation.

Superset 1: Unilateral Stability & Wide Stance Load

  • Single Leg Deadlift (1a): Focus on performing the movement without holding onto support (if possible) to significantly enhance balance and single-leg stability (Gluteus Medius).
  • Goblet Squat (1b): Utilize a **wider stance** than normal and focus on achieving **maximal depth**. When driving up, initiate a slight external rotation (**”roll the feet out”**) to better isolate the outer glute and lateral leg muscles.

Superset 2: Glute Isolation on Machines

  • Hyperextension (2a): Use a **wider foot stance** (feet on the edge of the bench) and slightly **point toes out**. Hinge at the hips (not the waist) and squeeze the glutes aggressively at the top, ensuring the movement originates from the hips, not the lower back.
  • Reverse Hack Squat (2b): Use a **wide stance** on the platform. Focus on pushing strictly through the **heels** to drive the hips forward and maximize posterior chain recruitment over the quads.

Superset 3: Peak Contraction & Full Stretch

  • Cable Glute Kickback (3a): Execute the full range of motion, but add a distinct **pulse at the top of the contraction**. This intentional pause eliminates momentum and ensures the glute is doing 100% of the work, preventing lower back compensation.
  • Stiff Legged Deadlift (3b): Focus on the **stretch** in the hamstrings and glutes as you lower the weight (eccentric phase). Control the descent and drive up powerfully using the glutes and hamstrings, maintaining a neutral spine throughout.

Superset 4: Final Burnout and ROM Maximization

  • Bodyweight Hip Thrusts (4a & 4b): For both the bilateral (two-leg) and single-leg variations, elevate the **feet onto a platform or box**. This crucial tweak increases the range of motion (ROM) and forces a deeper squeeze and greater overall hip extension, pushing the glutes to maximal fatigue.

📝 Programming and Next Steps

This intense volume session requires adequate recovery. Integrate the Booty Burner workout into your weekly split to ensure optimal results:

  • Frequency: Perform 1 time per week, allowing 6–7 days of recovery before the next heavy leg/glute session.
  • **Integration:** This workout acts as your primary, high-intensity glute day. Ensure your remaining lifting days focus on upper body and allow for active recovery.
  • **Progression:** Over the 8 weeks, aim for **progressive overload** by slightly increasing the weight on the compound movements (Goblet Squat, Reverse Hack Squat) or increasing the duration of the “pulse” on the Cable Kickback.