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Intermediate Glute Challenge

Fitness 28-Day Challenges  The Glute Challenge That Works  Intermediate

Difficulty: Muscles Targeted: Equipment:
Intermediate 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!

Intermediate Glute Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Glute March

From the top position of a regular glute bridge, lock your body into position and then raise one leg. Pause, and then repeat with the other leg.

Click here to view a video demonstration of this exercise.

Single-Leg Glute Bridge

Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground. This will be your starting position. Execute the movement by driving through the heel of the foot on the ground, extending your hip upward and raising your glutes off of the ground. Powerfully contract your glutes in the top position, pause and then return to the start.

Click here to view a video demonstration of this exercise.

Hip Thrust March

Same as glute bridge march, except shoulders should be elevated.

Click here to view a video demonstration of this exercise.

Single-Leg Hip Thrust

Same as single-leg glute bridge, except shoulders should be elevated.

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