The Ultimate Glute Exercise Challenge

May 30

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

Quick Navigation

Side Plank Clams

Curtsy Lunges

Bridging With Shoulder Up

4 Week Glute Challenge (Home Workout Version)

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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