Contemplate the physiques of women throughout history, and the chances are, you’ll envisage a lot of great butts. We have long-admired, often longingly, the sculpted silhouettes of other women, from Marilyn Monroe to Jennifer Lopez, Sofia Vergara, Scarlett Johansson and Simone Biles—the list goes on. Women have tried on enough badly-fitting clothes or seen how garments can hug another woman’s body to know that a beautiful behind can superboost an outfit, whether it’s a body-skimming evening gown or a pair of everyday gym shorts. 

Just a few short years ago, the majority of women who lack a naturally curvaceous derriere would have likely resigned themselves to having a flat butt forever. Women who train know differently. We know that lower-body days and glute workouts enable us to override genetics. We can take matters into our own hands: we can build our own butts. 

“The fashion industry has never designed for muscles, but muscles catch your eye,” says Danimás founder Dany Garcia. “When they’re dressed appropriately, they can work under a silhouette to really make an item of clothing pop.” 

Here, the first instalment of our all-new workout series.

THE DANIMÁS GUIDE TO GLAMOUR MUSCLES. 

A glamour muscle is, according to Dany, a diamond in the crown of a built body. Each workout in this series is designed to be an exquisite carat, added into your everyday workout programming to evolve your body and your practice. The Glamour Muscles program enables you to mix form with fun—to focus on building meticulously different areas of your body. 

As always, begin with a proper warm-up. For inspiration, try our go-to Danimás warm-up. 

THE LEARNING

This workout is a focused three-movement workout designed to develop glute strength, projection, shape, and posterior-chain power. Each exercise earns its place by challenging the glutes differently, giving us a compact workout without turning it into an entire leg day.

We aren’t trying to make your legs tired. We’re trying to make your glutes work.

THE PHILOSOPHY

The workout is intentionally simple. The Romanian deadlift loads the glutes and hamstrings in a lengthened position. The Bulgarian split squat builds deep glute loading, unilateral strength, control and shape. The hip thrust finishes with powerful hip extension and high glute tension.

RULES OF PRACTICE

Complete the three exercises in order. Begin with 2 quality working sets per exercise, and progress to 3 sets when your recovery and wider training program support it. 

Rest for 60–90 seconds between sets. 

Choose a load that allows you to maintain control and complete every rep with consistent technique.

THE WORKOUT: CURVE + POWER

1. Romanian Deadlift (RDL), 2–3 sets x 8–10 reps

The why: The RDL trains the glutes while they are lengthening and develops the entire backside of the body. It complements the hip thrust by challenging the glutes in a very different position.

The technique

1. Stand with feet about hip-width apart and hold a barbell or dumbbells close to the thighs.

2. Soften the knees, brace the trunk, and push the hips backward rather than squatting downward. Maintain a slight external rotation at the hips and gently drive the knees outward throughout the movement to encourage glute engagement, including the glute medius, without allowing the feet to roll outward.

3. Keep the weight close to the legs as the torso inclines forward

4. Descend only as far as you can maintain a neutral spine and strong tension through the glutes and hamstrings.

Form cue: Think hips back, knees gently out, stretch, then drive. Maintain the slight external-rotation intent throughout the rep while keeping the feet grounded and the pelvis controlled. Depth is earned by tension and control, not by how close the weight gets to the floor.

2. Glute-Biased Bulgarian Split Squat: 2–3 sets x 8–10 reps per side

The why: This gives the workout a single-leg movement that challenges the glutes in a lengthened position while also building balance, hip stability, and the ability to produce force one side at a time. 

The technique

1. Stand a comfortable stride in front of a bench and place the top of the rear foot on the bench.

2. Set the front foot far enough forward to allow a longer stride and a glute-biased position.

3. Use a slight forward torso lean while keeping the trunk braced.

4. Lower under control, allowing the front hip and knee to flex while keeping the front foot grounded.

5. Drive through the front foot to rise, focusing on the working glute rather than pushing off the rear leg.

Form cue: Longer stride. Slight forward lean. Own the bottom position. The front glute should be the protagonist.

3. Hip Thrust: 2–3 sets x 10–12 reps, with a 1–2-second hold at the top

The why: The hip thrust lets us load the glutes heavily near full hip extension. It is the projection movement of the trio and gives this workout its strong finish.

The technique
1. Position the upper back against a stable bench with a barbell, Smith-machine bar, or appropriate resistance across the hips.

2. Plant the feet securely and begin with the ribs stacked rather than flared.

3. Drive through the feet and extend the hips until the torso and thighs form a strong line.

4. Pause for 1–2 seconds at the top and actively squeeze the glutes. At full hip extension, add a subtle abduction intent by gently driving the knees outward to intensify the peak contraction of the glute max and glute medius while keeping the pelvis level.

5. Lower under control and repeat without turning the top position into lower-back hyperextension.

Form cue: Finish with the glutes, not the spine. Strong lockout. Controlled ribs. Deliberate squeeze.

THE WORKOUT: RITES OF PASSAGE

The goal is focused tension, not exhaustion. Finish feeling stronger and more connected to the working muscle—not so fatigued that the rest of your training is compromised.

Commandments to live by:

• Control every lowering phase.

• Keep the pelvis stable and the core braced.

• Choose quality tension over unnecessary volume.

• Length → shape → projection.

This article is for informational purposes only—even if it includes insights from medical professionals, fitness experts, nutrition specialists, or other wellness advisors. It is not a substitute for medical advice, diagnosis, or treatment. Always consult a licensed healthcare provider before making any changes to your diet, exercise routine, supplement or medication regimen, or lifestyle habits. We make no guarantees about the effectiveness or safety of the strategies, products, or services mentioned. Never disregard professional medical advice or delay seeking it because of something you have read in this article. Your reliance on any information provided by Danimás is solely at your own risk. In no event will Danimás be liable for any loss or damage including, without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever, arising from the use of or reliance on any information provided in this article.