GROW & SCULPT

YOUR GLUTES

6-Week Programme

✔ Build, grow and shape your glutes

✔ Bodyweight, resistance bands and dumbbells

✔ Target your glutes from every angle

✔ Designed for beginner to intermediate levels.

✔ Transform your glutes

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GROW & SCULPT

This essential glute guide created from years of experience and proven results in building and growing glutes. This programme isn’t just about shape; it’s about unlocking the powerhouse of your body. With targeted workouts designed to develop your glutes to look strong and feel even stronger. With our guidance and support, every workout is built to hit your glutes from every angle, helping you move better, feel better, and build lasting strength.

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THE PROGRAMME

6 WEEKS | LOWER BODY | WEIGHTS + RESISTANCE BANDS + BODY WEIGHT | BEGINNERS + INTERMEDIATE

(Click the + for more detail)

    • A 6-week programme, built for the busy Muslimah & mums.

    • 4 workouts per week, including mobility. Effective, isolated and compound movements to grow & sculpt your glutes, as a bioproduct this will also help strengthen your lower back.

    • Designed for beginner to intermediate levels. You’ll use tempo and intensity and increase of weight to challenge yourself even more, at your own pace, so you can keep progressing without overwhelm and see results.

    • Recipes to try

    • Accountability, Community and encouragement

    • Habit stacking & daily wins: accountability (habit tracker, check-ins) so you feel supported, not alone.

    • Time-wise workouts: Quick but efficient sessions . No need for long gym visits or loads of different equipment

    • Faith-rooted balance: We weave in mindset + deen reflections because strength of the body and eman go hand in hand.

    • Sisterhood & support: Access to our community of mamas who understand what it means to juggle deen, family & fitness:Mind, Body and Deen.

    • Nutritious recipes: Recipe recommendations that are truly balanced, healthy.

    • A lifted, stronger shape: sculpt and build your glutes through effective, progressive workouts that aim to grow & sculpt.

    • Better posture & balance: your glutes are your foundation for daily movement, from walking to lifting and praying.

    • Relieve lower back pain and improve posture by strengthening and activating your glutes.

    • Increased energy: when your muscles activate properly, your whole body feels lighter and more energised.

    • Confidence in your body: not chasing perfection, but progress and power.

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INSIDE FITSTERS APP

  • LOG WORKOUT

    Log your workouts to track your progress. Exercise demos to help execute movements correctly, building on your techniques and increasing progress.

  • LOG HEALTHY HABITS AND ROUTINES

    Track your progress and healthy habits to increase the success of your goals and create routines that work best for you.

  • TRACK AND LOG YOUR NUTRITION

    You can track what you eat or you can choose from our delicious, healthy recommended recipes.

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Select Your Programme 

Join us in the 6 WEEKS GROW & SCULPT YOUR GLUTES or you can join or Muslimah Wellness Membership, full access to our membership, including Live workouts, Challenges, Masterclasses, Discount and more sign up below

ACCESS ONE PROGRAMME

GROW & SCULPT YOUR GLUTES

6 Weeks

£50 One off purchase

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MUSLIMAH WELLNESS MEMBERSHIP

Monthly membership £40

Auto-renewal

£30* 1st month

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FAQs

  • You don’t need to double your food, but you do need to nourish your body properly. Focus on protein at every meal, add a healthy carb source (rice, oats, potatoes, etc.), and include good fats (avocado, olive oil, nuts). Think “real food”, not restriction.

  • Yes! You can. The key is to eat enough and not skip meals or underfuel. If you’re training consistently, your body needs the fuel to recover and grow. It doesn’t mean over eat either. Start by simply finishing your meals and adding one nourishing snack if you often find yourself running on empty.

  • That’s normal! Your body is adapting and becoming stronger, Alhamdulillah.
    Try light stretching after your workout, gentle movement (like walking), and stay hydrated. You can also use a warm compress or foam roller for tight spots.
    If pain lasts more than a few days, take a rest day and listen to your body. Progress doesn’t mean pushing through pain.

  • Nope. We don’t believe in complicated tracking unless it serves you. Instead, use the hand portion guide:

    Protein = your palm size

    Carbs = your cupped hand

    Veggies = your fist

    Fats = your thumb

    That’s realistic, balanced, and still powerful for progress.

  • No problem! You can use filled water bottles, milk jugs, or resistance bands instead. The programme is designed to adapt, the goal is to challenge your glutes, not stress your setup.

  • Life happens and that’s okay. This journey isn’t about perfection. BUT it is about doing and being consistent in trying 100%. You can go to the day you missed in the app, on a day you have no workout and do it there, if you can. What matters most is consistency over time, not one perfect week.

  • Yes, sure. You can connect this to your ‘MyFitnessPal’ which will help automate information regarding your nutrition. Also it is compatible with Fitbit, Apple health and Google Fit. They are compatible but not a necessity.

  • You have access for the duration of the package you bought. Eg if you bought a 6 week package, your access will be 6 weeks, etc.

  • Yes. You need equipment for this programme. When you want to increase the intensity you can increase your weight or your tempo and carry out the exercises with more intensity. You can also use ankle weights, a kettle bell or dumbbells where possible.

  • You will get access immediately from the date the programme starts. You’ll receive an email with some instructions so keep an eye out in spam/junk mail also.

  • These movements can be done at home or the gym, wherever you choose.

  • You are not able to pause the programme physically and resume where you stopped, however if you want to take a break and you are welcome to. You can cancel your subscription which is monthly, and return when you are ready.

  • Yes, you get access to this and other programmes and much more in our membership.

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  • Yes, you can join a new programme or our Muslimah Wellness Membership whenever you’re ready.