Try This Free Glute Workout From Mariah's New Program

More strength. More confidence. Less confusion. Less guesswork. And glutes that actually feel stronger.

That's the whole idea behind Grow Your Glutes, Mariah Morse's new program. If you've ever stood in the gym wondering whether you should go heavy or light, do Pilates or pick up a barbell, this program answers that for you. It's built on progressive overload and targeted strength training to make sure your glutes are challenged enough to actually adapt and grow.

This workout is taken straight from the first week of the program: a short warm-up circuit, three strength moves that work your glutes and hamstrings, and a glute-focused finisher combo to really set your muscles on fire.

For the strength moves, you're aiming to lift weights that feel like an 8 out of 10 on the effort scale. This is what we call RPE, or rate of perceived exertion, and it's a simple way to judge how hard you're working without needing to test your max lifts. 10 out of 10 means you couldn't manage another rep, so an 8 RPE means you're aiming to finish each set with one or two reps still left in the tank. It should feel hard, but controlled and achievable. The warm-up is a touch lighter, sitting around a 7, just enough to get everything properly switched on before you load up.

If you're not sure what weight to start with, pick something that feels challenging but manageable for your first set, then adjust from there.

Rest for 60 seconds between sets, and always focus on form over speed.

Building glute strength takes time. Anyone who tells you otherwise is lying. So let's get started.

Try Grow Your Glutes for free

Liked how that workout felt? The full program is available now in the Sweat app, and your first week is free so you can experience an entire week of training with Mariah before you commit.