Courtney King's Full Booty Burner Workout at M&S HQ Gym

Courtney King’s full booty burner workout at M&S HQ Gym is built around a simple idea: target the glutes from multiple angles, keep the pace controlled, and use enough resistance to make each set count. The session is practical, focused, and easy to adapt whether the goal is strength, shape, or a more challenging lower-body training day.

The workout centers on compound lifts and accessory movements that place steady tension on the glutes. Rather than relying on speed, the structure encourages controlled reps, stable form, and short rest periods where appropriate. That combination makes it a useful template for anyone looking to improve lower-body strength while keeping the emphasis on the glute muscles.

How the workout is structured

Most booty-focused sessions work best when they begin with a warm-up that activates the hips and prepares the legs for heavier work. From there, Courtney’s style of training typically includes a main lift, followed by unilateral exercises and higher-rep finishers. This balance helps train the glutes through extension, abduction, and stabilization.

• Activation: bodyweight glute bridges, banded side steps, and squats
• Main strength move: hip thrusts or heavy glute bridges
• Secondary lifts: Romanian deadlifts, split squats, or step-ups
• Finisher: cable kickbacks, frog pumps, or pulse squats

That structure is effective because it starts with the largest muscle demand and finishes with targeted isolation work. It also keeps the workout efficient, which is useful for busy gym sessions.

Why glute training responds well to this approach

The glutes are a powerful muscle group, but they often need more than basic squats to be fully challenged. Exercises like hip thrusts and Romanian deadlifts load the hips in a way that encourages strong glute contraction. Single-leg movements add another layer by forcing each side to work independently, which can help correct imbalances and improve stability.

Controlled tempo matters too. Slowing down the lowering phase and pausing briefly at the top of a thrust or bridge increases time under tension. For many lifters, that means better muscle engagement without needing to constantly increase load.

Tips for getting the most from the session

To make a booty burner workout more effective, form should come first. Keep the core braced, avoid rushing through reps, and choose weights that allow full range of motion without losing control. If the lower back starts taking over, reduce the load and reset the setup.

1. Warm up the hips and glutes for 5 to 10 minutes.
2. Use a challenging but manageable weight on the main lift.
3. Focus on squeezing the glutes at the top of each rep.
4. Keep rest periods consistent to maintain workout intensity.
5. Finish with high-rep isolation work for extra burn.

Courtney King’s workout style at M&S HQ Gym shows how a well-planned glute session can be both straightforward and demanding. With the right exercise order and attention to technique, it becomes a strong option for anyone aiming to build lower-body strength and create a more targeted glute training routine.