How to Get Tracee Ellis Ross's Glute Strength: Exercises, Routine, and Mindset Guide
By Sophia Al-Mansoor
Ross’s lower-body program diverges sharply from standard powerlifting protocols. Instead of prioritizing heavy barbell back squats, her sessions emphasize extended muscular endurance, hip stability, and targeted activation of the gluteus medius and minimus.
Her regimen frequently draws from celebrity trainer Tracy Anderson's methodology. The core mechanism is muscular exhaustion through multi-angle, high-repetition bodyweight and light-weight movements. By completing sets of 40 to 60 repetitions per side across varied planes of motion, she targets smaller stabilizing muscles that traditional bilateral lifts often bypass.
The kinetic chain remains under constant load. During these sequences, Ross rarely rests at the bottom or top of a movement. This continuous contraction forces blood into the deep hip stabilizers, refining the gluteal fold and firming the hip complex without placing axial compression on the lumbar spine.
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