Member's Area

Beginner Glute Challenge

Fitness 28-Day Challenges  The Glute Challenge That Works  Beginner

Difficulty: Muscles Targeted: Equipment:
Beginner 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!

Beginner Glute CHallenge

Download Printable Planner For This Challenge

Exercise Technique:

Side-Lying Clam

Begin by lying on your side on the ground. Support your head on your left arm. Flex the hips to 45 degrees and the knees to approximately 90 degrees, with your right leg directly on top of your left. This will be your starting position. Initiate the exercise by abducting your right leg, pushing your knee away from the midline of your body. Maintain contact between your feet throughout the movement. Pause at the top of the motion, and then return to the starting position. Repeat for the desired number of repetitions. Do both sides.

Click here to view a video demonstration of this exercise.

Glute Bridge

Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing through your heels, lifting your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in.

Click here to view a video demonstration of this exercise.

Donkey Kick

Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.

Click here to view a video demonstration of this exercise.

Hip Thrust

Begin seated on the ground with a bench, chair or box directly behind you. Position your shoulder blades on the elevated surface so that they are comfortable. Begin the movement by driving through your heels, extending your hips vertically. Your weight should be supported by your shoulder blades and your feet. Powerfully contract your glutes to finish the movement, then reverse the motion to return to the starting position.

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