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Advanced Glute Challenge

Fitness 28-Day Challenges  The Glute Challenge That Works  Advanced

Difficulty: Muscles Targeted: Equipment:
Advanced Buttocks (gluteus maximus,
gluteus medius,
gluteus minimus
)
Bodyweight
Box/Chair

Before embarking on this challenge, it’s important that you familiarise yourself with the challenge rules, and correct exercise technique as explained below.

If you have any questions, feel free to ask them here.

Otherwise, don’t hesitate to get started! Good luck!

Friendly Note: These challenges were created exclusively for the Travel Strong Members Area. While I encourage you to do the challenges with your friends, please do not share them on social media sites such as Pinterest, Twitter, Facebook and Instagram. Thanks!

Advanced Glute Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Side-Lying Bent-Leg Hip Raise

From a side-lying position, lift up onto the lower elbow and place the hand of the other arm on your hip. Making sure that the body is in a straight line from the shoulders to the knees, raise the body by simultaneously abducting the bottom and the top of the hips. Lower yourself to the starting position. Complete the prescribed number of reps and repeat on the other side.

Click here to view a video demonstration of this exercise.

Feet-Elevated Hip Thrust

Facing upward, place your upper back on a couch, sturdy chair, or weight bench and your feet on a small table stool or chair. The two surfaces should be roughly the same height. Extend the hips by squeezing the glutes. Push through the heels and keep the lower back neutral. Rise as high as possible through the hips, and then slowly lower them back to the starting position.

Click here to view a video demonstration of this exercise.

Side-Lying Straight-Leg Hip Raise

From a side-lying position, lift up onto the lower elbow and place the hand of the other arm on your hip. Making sure that the body is in a straight line from the shoulders to the knees, raise the body by simultaneously abducting the bottom and the top of the hips. Lower yourself to the starting position. Complete the prescribed number of reps and repeat on the other side.

Click here to view a video demonstration of this exercise.

Single-Leg Feet-Elevated Hip Thrust

Once you gain proficiency in the double feet-elevated hip thrust, you can try the single-leg variation. This is the most challenging bodyweight exercise for the hips because it requires tremendous gluteal strength and stability. Take your time working up to this variation.

Click here to view a video demonstration of this exercise.

Ready For The Next Challenge?

Difficulty: Intermediate

You’re comfortable with the basic bodyweight squat, and can go low enough for your thighs to be parallel to the ground (or lower) with every rep. You should be able to perform at least 25 bodyweight squats in a single set with perfect form before taking on this challenge.

Click here to view: the challenge | PDF planner