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FREE WEEK + Giveaway Announcement AND New 5-Day Trainer Series Challenge: Build a Booty with Patrice 5 Days to Stronger, More Sculpted Glutes

Glute Strength Foundations for a Stronger Booty Build Balance, Stability, and Explosive Lower Body Power

30 Min • Lower Body
  • View on YouTube
    • Training Type Strength Training
    • Equipment Dumbbell, Exercise Band
    • Membership Free

    Overview

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    Patrice

    This workout serves as Day 1 of the Build a Booty with Patrice 5-day Challenge but can also be used as a standalone session anytime you want to refocus on form, activation, and glute strength.



    This lower body strength workout builds the foundation for your week by focusing on glute activation, stability, and control. You’ll move through functional compound exercises and banded isolation work that target every part of the glutes while improving balance and movement quality.

    Focus & Benefits
    This session emphasizes muscle activation, mind/muscle connection, and form. Expect slower tempo reps, controlled movement patterns, and unilateral exercises that strengthen the glutes while improving overall lower body stability. It’s a foundational day that sets you up for heavier and higher-volume training later in the challenge.

    Equipment

    • Dumbbells
    • Resistance band optional
    • Exercise mat

    Tips & Helpful Information
    Mind–Muscle Connection:     Actively squeeze the glutes at the top of each movement to reinforce engagement.
    Core Engagement: Maintain light tension through your core to stabilize the pelvis and protect your back.

    Difficulty & Modifications
    Rated Level 3 out of 5, this workout is best suited for intermediate exercisers.

    Modifications:

    • Use bodyweight only or lighter weights for less resistance.
    • Shorten range of motion if balance or mobility is challenging.
    • Perform banded work unweighted if needed for better form.

    Progressions:

    • Increase dumbbell weight or band resistance for added challenge.
    • Add a pause or pulse at the end of each rep to increase time under tension.
    • Slow the tempo to intensify muscle engagement.

    Workout Overview
    Warm-Up (30 seconds each)

    • Hip Opener R
    • Hip Opener L
    • Inchworm to Worlds Greatest Stretch (dynamic)
    • Reverse Lunges
    • Good Morning
    • Wide Leg Stretch
    • Butt Kickers in Place
    • Air Squat

    Main Workout
    Block A – Foundational Strength (3 rounds, 45 sec work / 15 sec rest)

    • RDL
    • Split Squat
    • Front Rack Squat with Pause

    Water Break

    Accessory Block (2 rounds):

    • Glute Bridge March
    • Squat Tap-Outs

    Finisher: Hip Thrust with Pulse Outs 

    Cooldown (30 seconds each)

    • Forward Fold
    • Wide Leg Seated Stretch
    • Low Lunge Stretch R/L
    • Fig 4 Stretch R/L
    • Child's Pose