Why a Glute-Focused Day?

A strong, peachy booty does more than look cute with thigh-highs—it supports your lower back, improves posture for dresses and skirts, and powers confident strides. This femboy glute workout builds shape without bulky quads, using smart angles, slow tempo, and mind–muscle cues you can feel immediately.

Gear up in squat-proof leggings and compression crops from our Femboy Clothing Collection.

5-Minute Warm-Up (Activate, Don’t Exhaust)

• Hip Hinge Drills (30s): Push hips back, soft knees, neutral spine—practice the pattern you’ll use later.

• Banded Lateral Walks (2×10 steps each way): Place mini-band above knees; keep toes forward and knees out.

• Glute Bridge Holds (2×20s): Slight posterior pelvic tilt (tuck tailbone) so you feel glutes, not low back.

The Workout (40–45 minutes)

Do A, B, and C as straight sets. Rest 60–90s between sets. Choose a load that leaves 1–2 reps “in the tank.”

A. Build the Peach

1. Hip Thrusts — 4 sets × 10–12 reps

   • Form cue: Shins vertical at the top; tuck tailbone and squeeze glutes for a full 2-second hold.

   • Home swap: Shoulders on couch, weight = backpack of books.

2. Bulgarian Split Squats — 3 sets × 8–10 reps/leg

   • Step long so you feel glute, not front-thigh; chest tall, push through front heel.

   • Home swap: Use a chair for rear-foot elevation.

B. Shape & Lift

3. Romanian Deadlifts (RDLs) — 3 sets × 10 reps

   • Soft knees, hinge until you feel a hamstring stretch, keep lats tight; stand and squeeze glutes.

   • Home swap: Two heavy tote bags or a single dumbbell.

4. Cable or Banded Kickbacks — 3 sets × 12–15 reps/leg

   • Slight torso lean, knee soft; drive heel back and out (diagonal) to hit upper-outer glute.

C. Finishers (Burn Without Bulk)

5. Frog Pumps — 2 sets × 25 reps

   • Soles together, knees out, tiny pulse at the top for 2 counts.

6. Standing Abductions (Band) — 2 sets × 20 steps each way

   • Toes forward, hips level; don’t sway—make the glute med do the work.

Tempo tip: If weights are light at home, slow each rep to 3 seconds down, 1 second up, and hold the squeeze. Time under tension = growth.

Form Cues That Change Everything

• Heels heavy, toes light. Keeps emphasis on glutes instead of quads.

• Knees track over 2nd/3rd toe. Prevents caving and protects knees.

• Ribcage down. If your ribs flare, the low back takes over; exhale and tuck slightly.

• Look forward, not up. Neutral neck keeps your hinge clean.

Want a more detailed leg day guide? Checkout GymBeam's blog on the ultimate leg day workout!

Cool-Down (3–5 minutes)

• Figure-Four Stretch — 30–45s/side

• Hip-Flexor Lunge — 30–45s/side

• Cat–Cow x 6 slow reps
  Walk it off for two minutes to flush the burn.

Feel free to stretch for as long as you like. 

Safety Notes (Read This, Please)

• Tucking: Use breathable, purpose-made underwear/gaffs. Skip DIY tapes—skin tears aren’t worth it.

• Binding: Avoid high-intensity cardio in a binder. If you lift in one, keep sets short and remove for core work.

• Listen to pain signals. Sharp joint pain = stop and modify.

Progression & Weekly Plan

• Run this day 1–2× per week, at least 48 hours apart.

• Each week: add 2 reps per set or 2–5 % more weight.

• Track one metric (reps, load, or tempo) in your notes; small wins compound.

More detailed femboy workout blogs coming in the coming weeks!

What to wear at the gym as a femboy

Compression crops reduce bounce; high-rise leggings smooth the torso and stay opaque in deep hinges. A light sleeveless hoodie throws on post-workout for coffee runs without hiding your work. Alternatively, make a statement with a skirt!

Checkout our Active Femboy Clothing Collection