Welcome to The Ultimate Glute Exercise Challenge.
Over the next 4 weeks, by following these exercises you will push yourself to tone and strengthen your glutes.
This article is packed with Glute exercises. You will find both a gym and a home version.
Quite simply, you chose which one you follow.
The good news about this challenge is you only need to complete it 4 times per week.
If you can only get 2-3 sessions in the i'm confident you will still reap the rewards.
The exercises stay the same from week to week but progress so you can see your progress.
Each session in the week is different so you also get variety. There are links to each exercise too so you can see how to perform them.
Are you ready?
Let's do this.
An Introduction To Glute Activiation
In this video I speak about the importance of Glute Activation.
This is important to know before we move forward.
Do You Have Glute Control And Awareness?
Do you have glute control and glute awareness?
This is an important aspect to grasp when you are training the glutes.
Simply watch this video to find out how you know.
So, if you want to learn how to activate your glutes and gain the relevant awareness, then give this 4 week ‘glute activation’ program a go.
So who would benefit from this glute exercise challenge:
- Weightlifters wanting to optimise the way they lift
- Anyone wanting to develop the tone and firmness
- Anyone wanting to be more efficient in most gross body movements
Start off by taking ‘before’ photos from the side and behind wearing something tight fitting. Do 2 sets of photos, relaxed and tense!
Quite simply, following this 4 week glute program 4 times per week and you will get your butt firing and you’ll probably feel the effects immediately.
Do it at the start or end of your regular training or on its own.
Notes on how to use the programme:
- 3x8 means 3 sets of 8 repetitions
- Repetition means how many times you perform the exercise without resting
- A set is a group of repetitions followed by a short rest then repeat for how many sets have been programmed
- Where percentages (%) are specified and you don’t know best 1 rep max, ask yourself how hard each weight feels on a scale of 1 to 10. 1 being easy and 10 being a limit. 5/10 = 50%, 6/10 = 60% etc
- Volume means how many reps and sets
- Intensity means how hard you work
As you will be using this page a lot, we have added a handy quick navigation bar below to get you to your day of the week fast.
Good luck and see you at the end.
Glute Exercise Videos
In this section you will find a complete list of all the videos that show the exercises.
Make sure you watch each one and use the quick navigation links to find them again.
Barbell Hip Thrusters
Lateral Lunges
Good Mornings
Double Leg Bridging
Back Squats
Sumo Deadlifts
Frog Bridging
Front Squats
Bulgarian Lunges
Single Leg Bridging
Pistol Squats
Romanian Deadlift
Double Leg Bridging
Sumo Squats
Glute Med
Air Squats
Reverse Lunges From Defecit
Side Plank Clams
Curtsy Lunges
Bridging With Shoulder Up
Single Leg RDL's
Week 1
Session 1
Exercise | Volume | Intensity |
|---|---|---|
Barbell Hip Thrusters | 3 x 6 | 3 warm-up sets then 70% last 2-4 reps should be challenging |
Lateral Lunges | 3 x 10 | Body weight only |
Good Mornings | 3 x 8 | 2 warm-up sets then 50% should feel comfortable. Push in to a stretch but maintain great back position |
Session 2
Exercise | Volume | Intensity |
|---|---|---|
Double Leg Bridging | 3 x 10 | Body weight only . |
Back Squats | Warm-up = 3 x 10 then 3 x 8 | 40, 50 & 60%, 70% |
Sumo Deadlifts | Warm-up = 2 x 10 then 3 x 10 | 40, 50%, 60% |
Session 3
Exercise | Volume | Intensity |
|---|---|---|
Frog Bridging | 3 x 20 . | Body weight only |
Front Squats | Warm-up = 3 x 10 then 3 x 8 . | 40, 50 & 60%, 70% |
Bulgarian Lunges | 5 x 8 each leg | Body weight only |
Session 4
Exercise | Volume | Intensity |
|---|---|---|
Single Leg Bridging | 3 x 6 each leg | Body weight only |
Pistol Squats | 3 x10 | Body weight only (Supported if necessary) |
Romanian Deadlift | Warm-up = 3 x10 then 3 x 8 | 40, 50 & 60%, 70% . |
Week 2
Session 1
Exercise | Volume | Intensity |
|---|---|---|
Barbell Hip Thrusters | 5 x 6 | 3 warm-up sets then 80% last 2-4 reps should be challenging |
Lateral Lunges | 3 x 15 | Body weight only |
Good Mornings | 4 x 8 . | 2 warm-up sets then 50% - should feel comfortable. Push into a stretch but maintain great back position |
Session 2
Exercise | Volume | Intensity |
|---|---|---|
Double Leg Bridging | 5 x 10 | Body weight only |
Back Squats | Warm-up = 4 x 10 then 3 x 6 | 40, 50, 60 & 70% 75% |
Sumo Deadlifts | Warm-up = 3 x10 then 3 x 8 .. | 40, 50, & 60%, 70% |
Session 3
Exercise | Volume | Intensity |
|---|---|---|
Frog Bridging | 3 x 25 | Body weight only |
Front Squats | Warm-up = 3 x10 then 1 x 8 3 x 8 | 40, 50 & 60% 70% 75% |
Bulgarian Lunges | 5 x 8 each leg | Empty bar or holding dumbbells or kettlebells .. |
Session 4
Exercise | Volume | Intensity |
|---|---|---|
Single Leg Bridging | 3 x 8 each leg | Body weight only |
Pistol Squats | 4 x10 . | Body weight only (Supported if necessary) |
Romanian Deadlift | Warm-up = 3 x10 then 3 x 10 ... | 40, 50 & 60% 70% |
Week 3
Session 1
Exercise | Volume | Intensity |
|---|---|---|
Barbell Hip Thrusters | 4 x 8 | 3 warm-up sets then 80% last 2-4 reps should be challenging |
Lateral Lunges | 5 x 15 | Holding a disk |
Good Mornings | 5 x 8 | 2 warm-up sets then 50% - should feel comfortable. Push in to a stretch but maintain great back position |
Session 2
Exercise | Volume | Intensity |
|---|---|---|
Double Leg Bridging | 5 x 10 | Holding a weight on hips |
Back Squats | Warm-up = 4 x10 then 3 x 8 | 40, 50, 60 & 70% 75% |
Sumo Deadlifts | Warm-up = 3 x10 then 3 x 10 | 40, 50, & 60% 70% |
Session 3
Exercise | Volume | Intensity |
|---|---|---|
Frog Bridging | 5 x 25 | Body weight only |
Front Squats | Warm-up = 3 x10 then 1 x 10 1 x 8 2x6 | 40, 50 & 60% 70% 75% 80% |
Bulgarian Lunges | Warm-up 5 x 8 each leg | Empty bar 50-60% |
Session 4
Exercise | Volume | Intensity |
|---|---|---|
Single Leg Bridging | 3 x 10 each leg | Body weight only |
Pistol Squats | 5 x10 | Body weight only (Supported if necessary) |
Romanian Deadlifts | Warm-up = 3 x10 then 4 x 10 . | 40, 50 & 60% 70% |
Week 4
Session 1
Exercise | Volume | Intensity |
|---|---|---|
Barbell Hip Thrusters | 5 x 8 | 3 warm-up sets then.. 80% last 2-4 reps should be challenging |
Lateral Lunges | 5 x 20 | Holding a disk |
Good Mornings | 5 x 10 | 2 warm-up sets then 50% - should feel comfortable. Push in to a stretch but maintain great back position .. |
Session 2
Exercise | Volume | Intensity |
|---|---|---|
Double Leg Bridging | 5 x 15 . | Holding a weight on hips . |
Back Squats | Warm-up = 4 x10 then 1 x 8 4x6 | 40, 50, 60 & 70% 75% 80% |
Sumo Deadlifts ... | Warm-up = 3 x10 then 1 x 10 3 x 8 | 40, 50, & 60% 70% 80% |
Session 3
Exercise | Volume | Intensity |
|---|---|---|
Frog Bridging | 4 x 30 | Body weight only |
Front Squats | Warm-up = 3 x10 then 1 x 10 1 x 8 4x6 | 40, 50 & 60% 70% 75% 80% |
Bulgarian Lunges | Warm-up 5 x 8 each leg | Empty bar 60-70% |
Session 4
Exercise | Volume | Intensity |
|---|---|---|
Single Leg Bridging | 5 x 10 each leg | Body weight only |
Pistol Squats | 5 x12 | Body weight only (Supported if necessary) |
Romanian Deadlifts | Warm-up = 3 x10 then 1 x 10 4 x 8 | 40, 50 & 60% 70% 80% |
4 Week Glute Challenge (Home Workout Version)
Week 1
Session 1
Exercise | Volume | Intensity |
|---|---|---|
Double Leg Bridging | 3 x 12 | Hold each rep at the top for 3 seconds |
Sumo Squats | 3 x 12 | Body weight only |
Lateral Lunges | 3 x 10 | Body weight only |
Glute Med | 3 x 1 minute | Select 2 variations |
Session 2
Exercise | Volume | Intensity |
|---|---|---|
Frog Bridging | 3 x 12 | Body weight only |
Air Squats | 3 x 12 | Body weight only |
Reverse Lunges | 3 x 10 | Body weight only |
Side Plank Clams | 3 x 8 | Body weight only |
Session 3
Exercise | Volume | Intensity |
|---|---|---|
Single Leg Bridging | 3 x 12 | Body weight only |
Bulgarian Lunges | 3 x 8 | Body weight only |
Curtsy Lunges | 3 x 12 | Body weight only |
Glute med | 3 x 1 minute | Body weight only |
Session 4
Exercise | Volume | Intensity |
|---|---|---|
Shoulder on something bridging | 3 x 12 | Body weight only |
Pistol Squats | 3 x 8 | Body weight only |
Single Leg RDL’s | 3 x 10 | Body weight only |
Sumo Squats with 90 degree hold and squeeze | 3 x 10 | Body weight only |
Week 2
Session 1
Exercise | Volume | Intensity |
|---|---|---|
Double Leg Bridging | 3 x 15 | Hold each rep at the top for 3 seconds |
Sumo Squats | 3 x 15 | Body weight only |
Lateral Lunges | 3 x 15 | Body weight only |
Glute Med | 3 x 90 seconds | Select 2 variations |
Session 2
Exercise | Volume | Intensity |
|---|---|---|
Frog Bridging | 3 x 15 | Body weight only |
Air Squats | 3 x 15 | Body weight only |
Reverse Lunges | 3 x 15 | Body weight only |
Side Plank Clams | 3 x 10 | Body weight only |
Session 3
Exercise | Volume | Intensity |
|---|---|---|
Single Leg Bridging | 3 x 15 | Body weight only |
Bulgarian Lunges | 3 x 10 | Body weight only |
Curtsy Lunges | 3 x 15 | Body weight only |
Glute med | 3 x 90 seconds | Different variations |
Session 4
Exercise | Volume | Intensity |
|---|---|---|
Shoulder on something bridging | 3 x 15 | Body weight only |
Pistol Squats | 3 x 10 . | Body weight only |
Single Leg RDL’s | 3 x 12 | Body weight only |
Sumo Squats with 90 degree hold and squeeze | 3 x 12 | Body weight only |
Week 3
Session 1
Exercise | Volume | Intensity |
|---|---|---|
Double Leg Bridging | 4x 15 | Hold each rep at the top for 3 seconds |
Sumo Squats | 4 x 15 | Body weight only |
Lateral Lunges | 4 x 15 | Body weight only |
Glute Med | 3 x 2 minutes | Select 2 variations |
Session 2
Exercise | Volume | Intensity |
|---|---|---|
Frog Bridging | 4 x 15 | Body weight only |
Air Squats | 4 x 15 | Body weight only |
Reverse Lunges | 4 x 15 | Body weight only |
Side Plank Clams | 4 x 10 | Body weight only |
Session 3
Exercise | Volume | Intensity |
|---|---|---|
Single Leg Bridging | 4 x 15 | Body weight only |
Bulgarian Lunges | 4 x 10 | Body weight only |
Curtsy Lunges | 4 x 15 | Body weight only |
Glute med | 3 x 2 minutes | Different variations |
Session 4
Exercise | Volume | Intensity |
|---|---|---|
Shoulder on something bridging | 4 x 15 | Body weight only |
Pistol Squats | 4 x 10 . | Body weight only |
Single Leg RDL’s | 4 x 12 | Body weight only |
Sumo Squats with 90 degree hold and squeeze | 4 x 12 | Body weight only |
Week 4
Session 1
Exercise | Volume | Intensity |
|---|---|---|
Double Leg Bridging | 5 x 15 | Hold each rep at the top for 3 seconds |
Sumo Squats | 5 x 15 | Body weight only |
Lateral Lunges | 5 x 15 | Body weight only |
Glute Med | 3 x 2 minutes 30 secconds | Select 2 variations |
Session 2
Exercise | Volume | Intensity |
|---|---|---|
Frog Bridging | 5 x 15 | Body weight only |
Air Squats | 5 x 15 | Body weight only |
Reverse Lunges | 5 x 15 | Body weight only |
Side Plank Clams | 5 x 10 | Body weight only |
Session 3
Exercise | Volume | Intensity |
|---|---|---|
Single Leg Bridging | 5 x 15 | Body weight only |
Bulgarian Lunges | 5 x 10 | Body weight only |
Curtsy Lunges | 5 x 15 | Body weight only |
Glute med | 3 x 2 minutes 30 seconds | Different variations |
Session 4
Exercise | Volume | Intensity |
|---|---|---|
Shoulder on something bridging | 5 x 15 | Body weight only |
Pistol Squats | 5 x 10 . | Body weight only |
Single Leg RDL’s | 5 x 12 | Body weight only |
Sumo Squats with 90 degree hold and squeeze | 5 x 12 | Body weight only |
Conclusion
Congratulations, you made it.
Over the last 4 weeks you have pushed yourself and your glutes are thanking you for it.
But what now? You could take your fitness to a new level by joining our Operation Transformation course.
This has been developed over a number of years to transform your shape and fitness and deliver long lasting results.
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