For the woman who wants fuller, stronger glutes—but keeps feeling her workouts in her thighs.
A self-guided PDF training system: illustrated cues, three sessions a week and a clear plan for what to do next.
The Minimal-Quad Glute Reset System™
Choose the 6-week foundation or the complete 10-week plan.
Your thighs look more developed than you want, relative to your glutes.
You are curious about hip dips or fullness around the side of your hips.
You notice this area alongside glutes you would like to build.
Glute-first exercise choices, clear technique and a plan you can repeat. Less emphasis on unnecessary extra quad work—not zero quad involvement.
01 / Understand your starting point. Notice your training experience, learn the basics and choose a workable setup.
02 / Reset your setup & daily habits. Practise your hinge, foot contact and everyday movement awareness. Add mobility when it is useful for you.
03 / Train. Track. Build. Follow your weekly sessions, record your work and learn when to add resistance—or make the next session easier.
Recognize one of the illustrations above—or none? Your training goal matters most. These are not diagnoses or before-and-after results; appearance alone cannot establish the cause.
You do not need to read the whole playbook before your first workout. Start with the welcome guide, open your week and use the references when you need them.
Cues that make sense — Illustrated setups, movement cues and easier options.
A plan for your training days — Sets, reps, rest, progression guidance and simple logs.
Support between sessions — Daily movement awareness, optional mobility, food and recovery basics.
YOUR FIRST STEP · FREE ONLINE CHECK
The Glute Growth Check helps you recognise familiar training struggles and explore whether this approach fits your goals.
A helpful first step—not a clinical diagnosis.
FOUNDATION · WEEKS 1–6
A clear starting point for glute-first training.
• Six guided weeks; three sessions per week
• Illustrated exercises and practical setup cues
• Daily movement and optional mobility drills
• Food, recovery and Week 6 review
4 COORDINATED PDF PLAYBOOKS
COMPLETE PLAN · WEEKS 1–10
Your full foundation, plus four sculpting weeks.
• Full six-week foundation, then Weeks 7–10
• Fixed B-stance RDL, hip thrust + kickback routine
• Optional split squat from Week 8
• Progression, technique and Week 10 review
5 COORDINATED PDF PLAYBOOKS
“I wanted more than another exercise list. I wanted to understand what I was doing—and have a clear next step.”
This method grew from my own frustration with thigh-led workouts and the difference that more intentional setups made to my training. My experience inspired the approach; your own records help you find what works for you.
It describes glute-first programming with less emphasis on extra quad-focused work. Your quads still contribute normally. “Reset” means practising better-suited choices, not switching off a muscle or permanently changing your anatomy.
The foundation includes simpler starting options and illustrated references. Home and gym alternatives are included. Start with a mat, manageable resistance when appropriate and a way to log your sessions. Optional mobility tools are not prerequisites.
Three nonconsecutive training days per week. Allow roughly 45–65 minutes per session as a planning estimate, including activation, setup and rest. Early sessions may be shorter; individual sessions vary, so take the rest you need. Brief daily-movement practice and optional mobility are separate from the workouts.
No particular body-shape change is promised. The focus is building your glutes with less emphasis on additional quad training. Shape and visible progress vary. Hip dips are a normal anatomical variation, not proof of a training problem.
The six-week plan is the foundation. The ten-week package includes those same six weeks plus four sculpting weeks, Weeks 7–10. It is ten weeks total, not sixteen. If you have completed Phase 1, continue at Week 7.
It is a self-guided PDF-based training resource with illustrations, not personalised coaching or a filmed exercise course. The self-check is educational, not a clinical diagnosis. Pain, injury or symptoms affecting exercise need appropriate individual advice.
