Since exercise strengthens every part of our lives, it’s one of the best ways to care for our bodies! It improves our physical health, strengthens our resilience, and, as we sculpt our ideal figures, it grows our confidence, too. However, exercise isn’t as simple as a quick jog on the treadmill. Working out has to be intentional and strategic.
Intentional movement changes everything—and so does the right support. To help you achieve your dream body and get the most out of your workout routine, Lauryn and Michael brought on one of the best in the business…
Introducing: Sandy Brockman. She’s known for helping women get strong glute gains, lift their posture, and step into a powerful, confident mindset. You can listen to the full Sandy Brockman episode of TSC below—but we’re sharing some of her top tips right here.
8 Sandy Brockman Fitness Tips for a Strong, Sculpted Booty
In this post, we’ll share who Sandy Brockman is and what she does. Then, we’ll dive right into her expert fitness tips.
Here’s what she wants all her fans to know:
Who Is Sandy Brockman?
Sandy Brockman, AKA “The Butt Whisperer,” is a personal trainer and glute specialist. As you might guess, she’s known for helping women build strong, lifted, and actually functional glutes. Her method blends strength training, corrective movement, and thoughtful mobility work to support long-term wellness (and your dream butt).
What Does Sandy Brockman Do?
As a specialized personal trainer, Sandy works one-on-one and in small group settings to strengthen the hips and glutes. She doesn’t just lead workouts—she actually retrains clients on how to move. By developing glute-dominant movement patterns (instead of relying on the quads and lower back), her clients see real results. We’re talking improved posture, better alignment, and a lifted, more sculpted shape—all built through hip-opening mobility work, glute activation drills, and slow, intentional strength training.
Her home base is the C4 gym in Austin, Texas, training some of the most elite, high-profile women. However, she also trains through Obé Fitness, where her strength and glute-focused classes make her method accessible from anywhere. On Obé, Sandy teaches the same principles she uses with her private clients—the very ones that earned her the nickname “The Butt Whisperer.” It’s a great option if you’re not local or simply want guided glute workouts you can follow at home.
Bonus: Want to learn more about the Obé Fitness platform? Jump into the TSC episode with founders Mark Mullett and Ashley Mills for all the essential info.
What Are Sandy Brockman’s Tips on Fitness?
Strengthen your glutes to support your back.
In the episode, Sandy tells listeners that strong glutes are about so much more than aesthetics. When the glutes are weak, the lower back and surrounding muscles are forced to work much harder. In turn, this can actually lead to poor posture and chronic pain. Strengthening your glutes gives your body stability, supports your spine, and helps everything move in better alignment. Beauty follows function!
Focus on activation, not just reps.
Sandy is a huge believer in mind-muscle connection. Without the proper training or understanding of the movement, you can’t perform an exercise without actually using the muscle you’re trying to train. Slow repetition, intentional movement, and feeling the glute contract are absolutely essential. When you move with purpose, results come faster.
Avoid sitting all day—it turns glutes “off.”
Daily sitting tightens the hip flexors and prevents the glutes from activating properly. This is one of the most common reasons people struggle to grow their lower body even when they’re “doing everything right” in the gym.
Sandy encourages being aware of how much you’re sitting and reducing that as much as possible. If you don’t have a choice but to sit for a lot of the day, there’s still a trick for this! Just make a habit of opening the hips to re-awaken glute activation.
Do the couch stretch daily.
The couch stretch is one of Sandy’s non-negotiables. It helps lengthen tight hip flexors, allowing the glutes to fire properly again. Even just a minute a day creates noticeable improvement. This simple stretch often becomes the turning point for people who have struggled to “feel their glutes” in workouts, so definitely give it a try!
Learn to hinge the right way.
A proper hinge is so important to proper glute training. Sandy teaches clients to create space in the hips so the glutes can actually lead the movement. Instead of pushing through the quads or arching through the lower back, the power comes from the back of the body—specifically the glutes and hamstrings. Once the hinge is correct, every glute exercise becomes more effective.
Don’t chase heavy hip thrusts.
Hip thrusts work—but only if you actually finish the movement. Sandy cues clients to lift into full hip extension and squeeze the glutes at the top. This means no more pumping just for the burn! Shape comes from control, not from stacking on more plates.
New to lifting? Here are some weight training tips for beginners!
Only train four days of the week.
Sandy recommends four focused strength-training sessions per week. The fifth day, if you choose to move, should be something enjoyable and supportive. Pick something like Pilates, dance, or a long walk. This rhythm builds muscle while maintaining energy, femininity, and longevity.
Don’t forget to rest.
Muscle grows during recovery, not while you’re working. Sandy encourages clients to honor rest days as an essential part of the process. Recovery supports your nervous system, prevents burnout, and helps with glute growth in a way that feels healthy and sustainable.
What exercises should I do to get my dream body?
Sandy breaks glute development down to three essentials, and each one has a purpose:
Couch stretch to open the hips.
This is where you undo the tightness that comes from sitting. When the hip flexors are tight, the glutes can’t fully engage. The couch stretch creates the space your glutes need to actually fully engage.
Hinge to activate the glutes.
Once the hips are open, Sandy teaches the hinge pattern so you learn how to move from the glutes instead of the quads or lower back. This is where the brain-to-muscle connection starts to rebuild.
Barbell back squat to build strength and shape.
After mobility and activation are in place, the barbell back squat becomes the star. It loads the glutes directly and develops that lifted, sculpted, strong shape Sandy is known for.
So instead of bouncing between a million exercises and hoping something sticks, Sandy focuses on mastering form in the few movements that actually matter. For more on this, read our post on how to create a fitness plan.
Use these fitness tips to transform your routine.
If you want real results, don’t just move—train intentionally. Sandy Brockman’s method proves that when you prioritize activation, alignment, and controlled strength work, the shape and strength follow naturally.
Want more help sculpting the perfect butt? Read these posts and listen to the podcast episodes next: