Gym Startup Guide || 8 Workouts To Help Your Female Clients Target Their Glutes and Thighs

If you are a gym startup novice, you might be wondering what is the easy way to help your clients exercise and attain that perfect body that they’ve been wanting for years.

Are you wondering how you will help them meet their goal of a perfect body? How will you specifically ensure that they attain that “peaches” but be able to flaunt that dress? Well, this article will give you the 8 best workouts that will help you not only enable them to exercise for that dream body but be able to specifically target their glutes and thighs. Read on!

Gym Startup Guide || 8 Workouts To Help Your Female Clients Target Their Glutes and Thighs

1.Bodyweight Squats

Guide them to stand shoulder-width apart with their feet shoulder-width apart. They should squat by lowering their hips and buttocks, hinging from their hips and bending their knees. Throughout the action, keep their weight moving back into their heels (they should feel like you’re sitting back in that imagined chair to work the glute muscles as well) and their chest pulled up (as if they’re sitting up straight).

To stand, let them pause at the bottom and then thrust up through their heels. Throughout the workout, they should keep their quads and glutes active. Perform 20 repetitions.

2.Dumbbell DeadLifts

This exercise targets the Gluteus Maximus, Quadriceps, Hamstrings and lower back.

How to do it:
To demonstrate how they should do it, you need to do the following:

  • Grasp dumbbells in front of hips, palms towards thighs, while standing with feet hip-width apart.
  • To maintain a neutral spine, squeeze shoulder blades together. Inhale and drop the dumbbells down the front of the legs, holding when the body is parallel to the ground.
  • Make your arms dangle down in front of your knees and shins as much as possible. Make sure your back is in a neutral posture and that it is not rounded. Slowly and steadily lower yourself into the desired position.
  • Stand up straight avoiding altering the curvature of your back from this position. Squeezing your glutes while straightening your leg and pressing through the ball and heel of your foot. That counts as one rep.

Now, you should guide them to proceed with the other reps, following the steps that you demonstrated.

3.Alternating Lateral Lunges

They should begin by standing with their feet straight. Stepping their right leg out to the side (controllably), folding the right knee as their foot reaches the floor, and sitting back with their hips hinged (at this point, the bodyweight should be over the right foot).

They should maintain a forward-facing posture with the chest and eyes, and the left leg straight. They need to lift off of the right foot and restore to standing by squeezing their inner thighs together. Have them repeat the process on the other side. That counts as one rep. Rep for a total of 12 reps. Get them to grasp dumbbells on each hand for an added difficulty.

4.Calf Raise

With their toes pointed straight forward, they should stand with their feet shoulder-width apart. They should proceed to lift their heels off the floor with their calf muscles. After a brief pause at the peak, let them drop themselves to the earth.

This works their Hamstrings as well, completely engaging them and giving them a nice form.

5.Reverse Lunges

Have them begin by standing with their feet together. Take a step backwards with the right foot. They should then lower the hips and bend the right knee to a degree angle while lifting the right heel off the ground. Observe to ensure they maintain a straightforward gaze with a straight back. They should then return to standing by squeezing the glutes, quadriceps, and calves as they drive the left heel into the ground and pull the right leg forward. Guide them to do this on each side.

6.Sumo Squats

To begin, they need to stand with their feet wider than hip-width apart and the toes pointing out at a 45-degree angle. As in the weighted squat, they need to bend the knees and drop the hips into a broad squat until the thighs are parallel to the ground, keeping their chests elevated. They should then return to standing by pausing at the bottom and pushing through their heels.


The feet should be shoulder-width apart when they stand. Then, they need to lower themselves into a normal squat, lay their hands in front of their feet on the ground, and leap their feet back into a plank posture in one smooth action. Then, with a strong jump straight into the air, return their feet to near the hands. Add a push-up to their plank position to make it more difficult.

Burpees are great and not only target the Hamstrings but the entire body as well.

8.Hip Thrust

It’s also one of the few leg exercises that allows them to recuperate fast before the next session. The majority of leg workouts are multi-joint exercises that might leave them uncomfortable for a day or two. A well-executed hip thrust, on the other hand, isolates the glutes and may be performed 3 to 4 times per week, depending on the rest of your workout routine for them.

The trick to the hip thrust is to guide them to forcefully squeeze their glutes at the peak of each rep while keeping their abs tight, and the back straight.

The Bottom Line

For your gym routine to fully target the glute and hamstrings muscles of your female clients, it requires consistency from both parties. You can expand your revenue by offering great leggings that will enhance their workout experience. Also, advise them to hydrate well before and after their workouts. You can even get a 3D printer from to print out detailed guidelines for each of your clients to help them individually meet their workout goals.

FG Editorial Team
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