Do You Want To:
  • ​Loosen up tight hip flexors and hamstrings?
  • ​Prevent lower back, hip and knee pain? 
  • ​Run faster? 
  • ​Lift more?
  • ​Cycle further?
  • ​And have strong, sexy legs and glutes that look amazing?!
  • ​Prevent lower back, hip and knee pain? 
  • ​Run faster? 
  • ​Lift more?
  • ​Cycle further?
  • ​Loosen up tight hip flexors and hamstrings?
  • ​Strengthen your core?
  • ​And have strong, sexy legs and glutes that look amazing?!
Then You Need To Properly Train Your GLUTES!
The only problem is...

Our daily posture and modern lifestyle doesn't make it as simple as "squatting for a better butt" as many Instagram celebrities and pages would have you think. 

While squats can be an essential part of your glute training routine, all too often we squat when our glutes aren't properly ACTIVATED first.

Not only does this mean we aren't getting the results we'd hoped for from all of that squatting, but we may also be perpetuating quad dominance and lower, back, hip and knee pain!

My name is Cori Lefkowith, owner of Redefining Strength.

And I want to share with you why a 4-step glute training system is key if you want to improve your hip mobility while activating and strengthening your glutes to not only prevent pain and injury but also perform better and get the strong, sexy glutes you've been looking for!

But before I explain the 4-step glute training system, I want to tell you why squats aren't all they are cracked up to be as well as explain why GLUTE ACTIVATION has become a buzz word and is such an important part of a proper glute training program!
Why Squats Aren't The Glute Exercise They Are Often Cracked Up To Be...
Now before you storm off in a huff because I'm telling you this great lower body compound exercise isn't the glute move it is touted to be, hear me out...

Because I'm not saying NOT to use it, just that it has a time and place and is often overused when it shouldn't be.

First off, all too often we don't load our glutes correctly during squatting.

Whether our ankles lack mobility, our core isn't strong enough, we simply don't know proper form or our hips are tight from long hours behind a desk and commuting in a car, we don't actually recruit our glutes as we should when we squat.
And because we can't properly recruit our glutes, we compensate.

It's why you may find your legs seem to grow from squatting but your glutes never change. It may also be why you end up with hip or knee pain or even low back pain from squats but never really feel your glutes working.

So to jump right in and say squats are all you just doesn't work in this day and age of chronic hip flexion from sitting all day!

Tight hips all too often create underactive glutes and lead to imbalances and compensations that detract from the benefits of squatting.

Squats only start to become a great glute move IF we have first done the mobility and activation work to get our hips, and even ankles mobile, and glutes activated.

And even then, squats are just one move we should be including, but not necessarily the "best" glute exercise out there.

Especially if your glute training goals include gaining muscle or preventing aches and pains, there may be moves more specific to YOUR needs. No one move is the "best" if it doesn't also take into account your GOALS.

Because if we are talking about the "best" glute exercise in terms of a straight glute focus and highest glute activation percentage, barbell hip thrusters actually far out perform squats as a glute exercise!

So if squats aren't the answer, what moves are? And how can you get your glutes activated to get more glute gains from squats?!

Heck, what does Glute Activation even mean!?
What Is Glute Activation And Why Is It So Important?
So you may be thinking, "Well if my glutes aren't "activated" how do I even stand up?"

I've heard people argue that our glutes must be activated if we walk or run. I've even heard people claim that our ancestors weren't spending time "activating their glutes."

Yes well...our ancestors didn't sit at a desk for 9 hours a day. Or commute in cars. 

And there is also a difference between functioning OPTIMALLY and being non-existent.
While yes, your glutes are working if you're standing or walking, that doesn't mean they are functioning optimally.

And if they aren't, guess what happens?


Our body is amazing in that it will take the path of least resistance to replicate a move.

You tell your body to run, it runs. 

However, that doesn't mean you run well OR even recruit the right muscles for the job. 

That's why you may struggle to hit that race PR no matter how much you train or, even worse, end up injured!

It's why smaller muscles, muscles NOT meant to handle the loads become OVERLOADED and injured. It's why runners may end up with IT Band issues.

Or lifters suffer from chronic low back pain and even disc issues. 

It's why all too many people have piriformis syndrome and SCIATICA!

If we stop just assuming that being able to DO a move means we are doing it right, even if the form looks good and instead start focusing on what muscles are ACTUALLY being recruited for the job, aka our RECRUITMENT PATTERNS, we can stop the compensations, imbalances and overload.

That is where GLUTE ACTIVATION comes into play.

Glute Activation are more isolated movements targeted at the glutes. They are done for higher reps with low to no resistance so you can focus on that glute contraction. You can focus on that mind-body connection and FEELING the right muscle, aka your glutes working.

Not your hamstrings. Not your lower back. Not your hips.


These moves should be done right before your running, rides or lifting routine. They aren't meant to fatigue the muscle, but more make you aware that your glutes are there and ready to work so you are better able to use them during your workout.

Even adding these moves into your actual lifting routine can provide extra metabolic stress as well, especially if you're looking to tone, grow or strengthen your glutes!
Why There Isn't ONE Best Glute Exercises And Why Variety Key!
Your glute muscles help you perform a variety of actions - hip extension, hyperextension, abduction, external rotation and posterior pelvic tilt.

They also help stabilize your lower back, hips, SI joint and even knee.

Because of all of these different joint actions and functions, it is important that you include a variety of moves to strengthen your glutes from every angle.
For instance, simply squatting for a better butt, say doing only a back squat, isn't really addressing all of these different actions!

BUT even with a basic move, like a squat, you can change it up to not only build strength, and drive muscle gains or growth, but also help you prevent injury by the different loads or equipment you use, the range of motion you complete and even your overall body positioning!

You could take that same squat movement and add a mini band right below or above your knees. This change in how you're adding resistance will help your glute medius to fire, which may be key if you have knee valgus, your knees tend to cave in, or even IT Band issues. 

You could even make it a pulse squat to change up the range of motion and create a better "burn." This will help you work your glutes while creating less muscle tissue damage!

Earlier I also mentioned that barbell hip thrusters are a great glute exercise because they highly activate the glutes. 

You can use heavy loads with this move while focusing more on your glutes. Because of the high levels of activation and smaller range of motion, plus the fact that you are actually placing the most tension on the glutes when they are shortened, you are able to build strength and muscle in a different way!

Even switching things up to do a unilateral hip thruster, say with your feet up on a box is another way to challenge your glutes AND even correct imbalances between both sides.

But even doing these two moves, you still aren't addressing all of the different actions your glutes can help you perform, which is why there is really no one move that is best.

Especially if you struggle to activate your glutes, or have knee, hip, lower back or even ankle pain, working your glute medius is key.

While some of these moves often look silly, things like mini band lateral raises, fire hydrants, clams, band hip rotations...can all be key to working your glutes fully so you are strong in every direction. 

And even the slight variations of these moves you perform help you target different aspects of your glutes. 

For instance, ever think you want to work your "upper butt" a bit more?

Well studies have show that you can actually activate your upper glute maximus fibers MORE with abduction and external rotation moves like the ones I mentioned above!

Variety in the movements you perform for your glutes is key if you really want to build strong glutes that help you prevent aches and pains, run faster, lift more and...well...that look perky and amazing!

No one move will do the trick. 

It is about including moves that address all of those different actions and do it in different ways. Simply changing up the range of motion you perform, the way you lean on a side step or shuffle or even the type of resistance you use, say a mini band versus weights, can make a huge difference in your glute training!

So how do you now create a glute training routine to get you results?
The 4-Step Glute Training System:
Foam Rolling, Stretching, Activation And Strengthening!
I'd suffered from nagging lower back injuries growing up playing competitive tennis.

They slightly went away in college when I was first introduced to some mini band activation moves.

But then post college I completely forgot about those silly little moves and I began lifting heavy.

I competed in my first powerlifting competition, becoming the Massachessetts/Rhode Island State Powerlifting Champion.

Two weeks later, feeling stronger than I'd ever felt, I ended up with a hip strain that had me limping around for weeks.

Here I'd thought I was stronger than ever, lifting more than I'd ever lifted and I was injured.

It was here that I started to revamp my glute training program and started to implement this 4-part process. A process that not only helped me lift heavy, but has kept me injury-free ever since.

It's a system I use with my runners and cyclists who come in injured. With my lifters who want to deadlift and squat more. With my average Janes and Joes just wanting to avoid injury so they can play with their kids and grandkids. 

And with my ladies, and men!, who just...well...want a sexy looking butt. Whether they want it smaller or bigger or "perkified!"

So what is this 4-part system?

Well it starts with FOAM ROLLING aka Self-Myofascial Release!

If you want to help activate an underactive muscle, aka your glutes, you need to first relax and inhibit those overactive muscles that always seem to want to take over or hinder your glutes from working. The muscles that may restrict your range of motion.

For many of us that means foam rolling our hip flexors, our TFL, quads, hamstrings and even lower back.

Using a ball or roller to hold on the muscle, we can help relax and release the trigger point or knot. This will help us then use stretching to improve our flexibility and joint range of motion to activate our glutes and strengthen them through a full range of motion.

Studies have shown that by combining dynamic stretches with foam rolling, you will see improvement in your performance during your workout AND help prevent injury!

So after you begin to relax overactive muscles with foam rolling, spending only a few minutes prior addressing any tight spots, remembering to HOLD on those tight spots, you will then use dynamic stretches to improve your mobility and flexibility.
Stretching is Step #2 and this is where you not only begin to warm up your body, but improve your mobility and flexibility. 

You help relax those tight muscles and restore them to their proper length-tension relationships, which then makes it EASIER to recruit the correct muscles during your workout.

This is where you will want to focus on stretching out tight hip flexors and improving your hip mobility and even your ankle mobility! 

Things like the dynamic squat stretch or world's greatest stretch can be key. You aren't HOLDING the stretch but moving your body through a full range of motion to stretch out and warm up.

This will help you enter your workout ready to work instead of wasting a few rounds loosening up so you can squat lower.

And then after beginning to warm things up, you want to activate!
With activation you are not only focusing on establishing the mind-body connection with underactive muscles, but you are even continuing to stretch and relax overactive muscles through a process called reciprocal inhibition. 

By activating your glutes and focusing on squeezing them to drive hip extension, say in a glute bridge, you will work on relaxing tight hip flexors.

HOWEVER, if you do this move and don't focus on using your glutes, but instead let your hamstrings or lower back take over, hyperextending your lumbar spine to arch up higher versus maintaining a posterior pelvic tilt to then extend your hips by squeezing your glutes, you will only perpetuate your pain.

It is why it is key we find isolated movements using little to no resistance where we can really FEEL our glutes working. And then you want to include more reps to create that pump or "burn" so you can feel them working before you go into strengthening.

My focus on activation has helped my clients, and myself, avoid aches and pains, hit running PRs (even helped one of my clients finally achieve her dream of her first marathon), lift more and even tone their glutes!

And that is why I've also been featured in SELF Magazine and Women's Health for my glute training tips!
These activation moves are so often the MISSING PART of a complete glute training program. But they can be the reason often our program succeeds or fails even though they seem simple, and often silly.

Don't get caught up in trying to go heavier when doing activation moves. Focus on engaging harder!

Studies have even shown we are often able to contract our glutes HARDER with bodyweight moves!

And then after you've activated, after you feel those glutes starting to wake up, you want to start your Strength Training!

Even if you aren't planning to lift that day, you still want to use those first three parts of a proper glute training routine before your rides or runs to prevent injury.
But if you are lifting, this is where you want to INTEGRATE. 

You want to do moves where your glutes are still being worked but with heavier loads, lower reps and in compound movements with other muscle groups.

This is where you use your squats and deadlifts and lunges. You want to include some lower rep and heavier weighted moves, but also some moves where you use higher reps and slightly lighter loads.

Our glute maximus is a strong and powerful muscle but also one that can handle volume so you want to combine both higher and lower rep sets in your routine.

You can even still use those pumper, more activation type movements in your actual workout, especially to burnout your glutes! 

And you still want to be conscious of what is working, but you want to use these workouts to focus on specific goals.

All of the moves you include in your Strength Training routine need to be focused on YOUR goals. Just because someone said squats were amazing doesn't mean they are right for you.

For example, runners, you may want to include single leg deadlifts since unilateral work is so key to a strong gait and correcting imbalances!

So make sure when you design your workout, you're picking moves that meet YOUR NEEDS!

Not sure how to start designing a workout using this 4-Part Glute Training System?

My Glute Camp can help!
Do You Want 700 Glute Workouts In The Palm Of Your Hand?
 Join My Glute Camp And Get My Glute Camp CARDS!
My Glute Camp is more than just another 30 day challenge or 6 week program.

With the Glute Camp Cards, you have over 700 workouts in the palms of your hands. Literally...on the palm of your hands that you can take ANYWHERE!

I've created the foam rolling, stretching, activation and strengthening series so that you can combine them based on YOUR needs.
And if you aren't sure where to start?

No need to worry!

I've designed not only combinations of the series based on specific goals, but have even outline weekly routines for you to do.

Whether you're a beginner, runner, looking to prevent low back, hip or knee pain or just wanting to build strong, sexy glutes, there is a routine for you!

And not only are there over 700 workouts you can do using the Glute Camp Cards, but I even explain all of the WHY behind the training methods. 

Want to understand how to tweak and modify moves to fit your needs? Struggling to feel your glutes working and constantly compensating? 

I teach you how to modify moves to fit your needs.

This workout program does more than give you workouts, it TEACHES you how to train smarter to get continued results.

And not only do you get the Physical Glute Camp Cards and the digital course explaining all of the WHY behind a proper glute training routine, including even figuring out proper training frequency, the "best" glute moves, how to prevent and avoid injury, how cardio fits in, but you'll also get a digital EXTENDED EDITION of the Glute Camp Cards as well as UPPER BODY WORKOUTS to complement!

Plus, if you need any help or support using the program or modifying moves, you have 24/7 email access to me, Cori, as well as the accountability and support of the entire Redefining Strength private Facebook group!

So if you're ready to improve your hip mobility while activating and strengthening your glutes to not only prevent pain and injury but also perform better and get the strong, sexy glutes you've been looking for, it's time to join my Glute Camp!
They Got Their Glute Camp Cards....What Are You Waiting For?
The Glute Camp Cards - DIGITAL ONLY!
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  • Video Exercise Library
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  • 24/7 Email Coaching
The Glute Camp Card Pack
Digital Access AND Physical Cards
  • The PHYSICAL Glute Camp Cards (Free shipping within the US!)
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  • Video Exercise Library
  • Private Facebook Group
  • 24/7 Email Coaching
The COMPLETE Card Pack
Digital Access And Physical Cards For ALL Programs!
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Join My Glute Camp Today!
Select Your Glute Camp Package And Get Started Today!
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This is a ONE-TIME FEE! There are no hidden charges or re-occurring dues. I'm not trying to rope you into anything...Honestly, if you aren't going to actually USE this product, don't waste your time buying it! I WILL NOT refund you because you didn't use it! I want you to get results and I think this is the perfect way to help you get them!
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