Not surgery. Just training.
Train for YOUR body.
Discover your glute type and get a training program built for your unique structure. Not a cookie-cutter plan — a method designed around you.
Not surgery. Just training.
Discover your glute type and get a training program built for your unique structure. Not a cookie-cutter plan — a method designed around you.
Where glute science meets feminine embodiment. Build rounder, stronger glutes in as little as 8 weeks.
These are real transformations from women who found their glute type and trained for their structure.
*Individual results may vary. Photos shared with permission.
Your shape, your muscle dominance, and the way your body responds to exercises all affect your results. Not all glutes grow the same.
Karoline's method starts with determining your glute shape — because the right training for YOUR structure is the fastest path to the body you want.
Straight sides with less waist-to-hip contrast. Often needs upper glute and outer sweep work.
Even fullness top to bottom. Responds well but progress can stall without structured programming.
Fuller at the bottom, narrower up top. May need upper glute bias and medius work to build the shelf.
Wider at the top, less lower projection. Needs lengthened glute max work and deep hinge mechanics.
Most women are a blend — but one pattern is usually dominant. The quiz finds yours in under 2 minutes.
Discover Your Glute Type — Free QuizYou've been doing hip thrusts for months and your glutes still look the same.
You follow 10 different fitness accounts with completely contradictory advice.
You have hip dips, a flat upper shelf, or a shape you can't seem to change no matter what you try.
You've bought programs before that weren't designed for YOUR body — and quit within weeks.
There's a reason — and it has everything to do with your glute type.
Follow @bellababefit — 88K+ followers
“I was the fat kid they gave appetite pills to…”
Growing up in Brazil, I was bullied for my weight and learned to cope with food and daydreaming. But deep down, I always knew: one day, I'll show them. I visualized my transformation every single day — and within a month, everything shifted. The weight dropped, my curves came in, and I went from the bullied kid to a confident teen almost overnight.
After graduating with a Business degree, I moved to the U.S. in 2016 and hit another low point — gaining weight, feeling lost and alone. But that season cracked me open. I discovered CrossFit, completed two yoga certifications, and got certified in personal training. I dove deep into glute science, feminine shaping, and everything hourglass.
My real glow-up came in 2022 when I combined glute-focused training with flexible dieting and the right mindset. Within months, my body completely transformed — waist snatched, glutes fuller — and they stay that way even when I lean out. Because it's not just physical anymore. It's belief. It's identity. It's embodiment.
Now I teach women that getting fit doesn't mean starving or doing hours of cardio. You just need the right strategy, the right mindset, and a belief that your dream body already belongs to you.
I built this method because I know what it's like to train wrong for years before finding what actually works. If I could do it, so can you.
Discover your unique glute type with our free assessment. Takes 2 minutes.
Join the community and access type-specific training designed for your body.
Follow the method, join live coaching calls, and watch your body transform.
Most programs train your muscles. The Booty Lab Method trains your identity. Science-backed training meets the mindset shift that makes your results permanent.
Programs designed around YOUR glute structure — not a one-size-fits-all plan.
Home or gym — on-demand workouts that fit your life. No gym required.
Real-time guidance from Karoline every week — ask questions, get form checks, stay accountable.
No experience needed. Start where you are and build from there.
A private community of women who understand progressive overload — not just girls doing donkey kicks from TikTok.
The mindset course that rewires how you see yourself — because the women who keep their results are the ones who believe they deserve them.
Booty Lab women don't chase trends. We train for our structure, we trust the process, and we build bodies that last.
“I cannot recommend her enough... Karoline has really helped me through her mindfulness and her suggestions”
— Veronica
“What I love about Karoline's class is that it is super dynamic”
— Maria
“So easy to follow, so simple... She wants the best for you!”
— Jessica
“I started her program because I wanted to challenge myself mentally and physically”
— Ana
“Her workouts are intense, you will get those curves and you will get those gains”
— Kayla
Start free. Go deeper when you're ready. Upgrade to Inner Circle anytime from inside the community.
Forever free
Your free account is on Skool — a private community platform. No app download needed.
Cancel anytime — less than $2/day
Founding rate available until May 31, 2026 or when all 100 spots are claimed — whichever comes first.
$708/yr if paid monthly — you save $159
Just ~$46/mo — locked in for 12 months
Limited to first 100 members
Founding member pricing disappears when all 100 spots are claimed or on May 31, 2026. No exceptions.
No! The home program uses just your bodyweight and optional resistance bands. The gym program uses standard gym equipment. You choose which path fits your setup.
This method is built for you. Everything starts from the fundamentals — activation drills, proper form, mind-muscle connection. No experience needed.
Absolutely. The advanced modules include supersets, mechanical drop sets, periodization, and glute-type-specific splits. Plus, the live coaching dials in your form at a level most programs never touch.
No. This method is designed to build round, lifted glutes while maintaining feminine proportions. You're training for shape, not size.
Free gives you the glute type assessment, community access, and daily content. Inner Circle unlocks all 3 full courses (Home, Gym, Identity & Embodiment), weekly live coaching calls with Karoline, type-specific programs, and priority form checks.
Free content gives you exercises. The Booty Lab Method gives you a proven recipe for success. Your glute type determines which exercises actually work for YOUR structure, in what order, with what programming. A random hip thrust video can't do that. And free content doesn't come with weekly coaching, form checks, or a coach who adjusts your plan as you progress.
Most women spend more than that on supplements, coffee runs, or workout clothes they barely use. Inner Circle gives you a full program, weekly live coaching with Karoline, and a community that actually keeps you consistent — for less than $2/day. But if the timing isn't right, the free community is always here. Come back when you're ready.
Most programs fail because they're generic — they don't account for your body structure, your schedule, or your mindset. The Booty Lab Method starts with your glute type, builds your program around YOUR structure, and includes live coaching every week so you're never guessing. The women who get the best results here are usually the ones who tried everything else first.
Yes. Inner Circle is month-to-month with no contracts. Stay as long as you're getting value — cancel anytime with one click.
Most women notice real changes within 8 weeks of consistent training. Your results depend on your consistency, nutrition, and starting point — but the method is designed to get you there as efficiently as possible.
Your dream body is already in your structure — you just need the right method to unlock it.
Take the Free Glute Type Quiz