The Athletic Glute Growth Playbook

If you've been told you can't build impressive glutes while staying fast, powerful, and athletic—this playbook is for you. Maybe you've spent years getting stronger, hitting PRs, and training like an athlete, but your glutes never really grew. Or maybe you're curious about adding size and shape to your lower body but refuse to give up sprints, jumps, and heavy lifts just to do endless isolation work. You shouldn't have to choose between looking strong and being strong. This playbook walks you through the exact framework for layering strategic glute hypertrophy work on top of your existing strength and power training. You'll get plays that show you how to program a dedicated glute day, pair strength and power movements for maximum carryover, progressively overload the right exercises, and structure your week so nothing falls through the cracks. Each play includes when to use it, step-by-step execution, and a real example so you can see how it fits into an actual training week. This isn't about choosing between aesthetics and performance. It's about understanding that you can train multiple qualities at once—and actually get better results because of it. No cookie-cutter bulking phases, no abandoning the training methods that make you feel capable and strong, and no pretending that genetics don't matter. Just a clear, actionable system for growing your glutes while getting faster, more explosive, and more resilient. Lauren Pak spent years as a powerlifter and kettlebell instructor before deciding to see what would happen if she added targeted glute work without sacrificing her athletic training. The result? Significant glute growth, faster sprints, higher jumps, and heavier lifts. This playbook distills that multi-year experiment into five plays you can start using today.