The Science-Backed Glute Routine That Fits Into Your Busy Schedule
Key takeaways
- Author: Ava Durgin May 23, 2026Assistant Health Editor By Ava Durgin Assistant Health Editor Ava Durgin is the former Assistant Health Editor at mindbodygreen.
- Her approach blends efficiency with science, proving you don’t need marathon workouts to see results.
- Here’s how she designs a glute session that maximizes strength, time, and enjoyment—all in under an hour.
Why this matters: practical guidance grounded in recent research or expert insight.
Author: Ava Durgin May 23, 2026Assistant Health Editor By Ava Durgin Assistant Health Editor Ava Durgin is the former Assistant Health Editor at mindbodygreen. She holds a B.A. in Global Health and Psychology from Duke University.Image by Ashley Damaj x mbg creative May 23, 2026If you’ve been spending hours in the gym wondering why your lower body isn’t changing the way you want it to, you’re not alone. Many women are told to just “work harder” or “add more cardio,” when in reality, smarter programming is what makes the difference.
On the mindbodygreen podcast, Ashley Damaj, BCBA, MSW, CN, CPT, behavior analyst, therapist, nutritionist, trainer, and founder of Mothership Wellness, shared the exact workout structure she uses to help women build stronger glutes and more balanced lower bodies. Her approach blends efficiency with science, proving you don’t need marathon workouts to see results.
Here’s how she designs a glute session that maximizes strength, time, and enjoyment—all in under an hour.