Activate and strengthen the biggest muscle in your body so you move and feel better in a month. Get all the details on the challenge here.
Strong glutes provide more than just a nice rear view; they're the powerhouse muscles responsible for hip extension, stability and overall lower-body strength.
"The glutes are arguably the most important muscle group in your body," says Holly Perkins, BS, CSCS, creator of The GLUTES Project.
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"They influence the position and stability of your pelvis, which in turn influences your core and spine. And improving your glutes is one of the best ways to improve your body composition and lean muscle mass percentage."
Below, you'll find a five-move glute workout, designed by Perkins as part of our 4-Week Glutes Challenge. And while we'd love to have you join us, you can do this workout on your own anytime!
Tip
You may want a yoga mat and dumbbells (or other form of resistance), but you can do this workout with no equipment — as long as you have access to a bench, chair or step.
How to Do This Workout
Complete each exercise below for 60 seconds, moving at a comfortable (but slightly challenging) pace, Perkins says. Perform all sets for a given exercise before moving on to the next exercise. Rest for 30 seconds between sets.
If you're doing the challenge with us, you'll do 3 sets of each exercise during Weeks 1 and 2. Then, for Weeks 3 and 4, you'll perform 4 sets of each.
Week | Sets |
|---|---|
1 | 3 |
2 | 3 |
3 | 4 |
4 | 4 |
Tip
"If at any time any of the exercises are too easy for you, either increase the number of sets for each exercise, add more resistance and/or move more quickly during each move so you complete more reps per move," Perkins says.
A 5-Move Workout for Stronger Glutes
1. Prone Leg Lift
- Lie on your stomach with your legs extended out behind you, resting on the floor.
- Stack your hands under your face and rest your forehead on top.
- Engage your glutes and anchor your pelvis to the ground as you lift both legs at the same time.
- Be careful not to over-arch your lower back. If you feel a twinge there, don't lift quite so high or switch to single-leg lifts.
- Lower your legs back down to the ground and repeat.
Modifications and Variations
To make this exercise...
Easier: Lift one leg at a time. To progress from there (and incorporate your upper back), lift one arm and the opposite leg (ex. right leg, left arm), then switch to the other arm and leg (ex. left leg, right arm).
Harder: Lift both legs and both arms off the floor at the same time. Keep your biceps close to your ears and don't over-arch your lower back.
2. Single-Leg Deadlift
- Stand with your feet hip-width apart, a slight bend in both knees and hands at your sides.
- Engage your core and press your butt back to hinge at your hips, lifting your right leg behind you and reaching for the ground with your right hand.
- Continue lowering until your torso is parallel to the ground or you feel a pull in your glutes and hamstrings (whichever comes first).
- Press into your left foot, squeeze your glutes and reverse the movement to return back to standing.
- Repeat for 30 seconds on each leg.
Modifications and Variations
To make this exercise...
Easier: Hold onto a chair, table, countertop or other sturdy object to help you balance. Be sure not to arch your back or rely on kicking or momentum to lift and lower your leg. The movement should come from your glutes.
Harder: After you return to standing, draw the knee of your moving leg in front of you so your thigh is parallel to the floor and your knee is at a 90-degree angle. You can also hold a dumbbell in your working hand.
3. Step-Up
- Place your right foot up on a step, bench or box so your right knee is bent at about 90 degrees.
- Press through the heel of your right foot and push your body up until your right leg is straight.
- Bring your left foot up to join the right foot.
- Step back down, leading with your right foot.
- Continue leading with the right leg for 30 seconds, then switch and repeat on the left leg for 30 seconds.
Modifications and Variations
To make this exercise...
Easier: Use a lower step.
Harder: Hold a dumbbell in one or both hands.
4. Bulgarian Split Squat
- Stand a few feet in front of a bench, box or chair, facing away from it.
- Reach your right foot back and place the top of your foot flat on the surface.
- Bend your left knee to sink your hips toward the floor as low as you can comfortably go.
- Push through the middle of your left foot to return to the original upright position.
- Repeat.
- Continue for 30 seconds on each leg.
Modifications and Variations
To make this exercise...
Easier: Use a lower bench and/or hold onto the back of a chair for balance.
Harder: Hold a dumbbell in one or both hands.
5. Sumo Squat
- Stand with your feet slightly wider than hip-width apart, toes pointed slightly out.
- Keeping your back straight, push your hips back and bend your knees in line with your toes to squat down.
- Reach down to the floor with both hands, keeping your back as straight as possible and avoiding leaning forward or sticking your butt out.
- Lower until your your thighs are parallel to the floor (or as low as you can comfortably go).
- Drive your weight through your feet to return to standing.
- Squeeze your glutes at the top and repeat.
Modifications and Variations
If you want to really engage your inner thighs, you can widen your stance and turn your toes out to 45 degrees. To make this exercise...
Easier: Don't bend down as far and/or hold onto the back of a chair for balance.
Harder: Hold a dumbbell in each hand or a single dumbbell with both hands in front of your chest. You can also add a calf raise to the end of the move after returning to standing.
Want Even Stronger Glutes?
For a limited time, you can get The GLUTES Project ACTIVATE from Perkins at no cost. This best selling program is normally $47, but you can get it completely free here.