Construct Your Bottom With Our 4-Week Glutes Problem

This program combines basic power workouts with dynamic actions that work far more than simply your glutes. Although your glutes are all the time the primary focus, you’ll additionally strengthen your quads, hamstrings, and abs, in addition to enhance mobility. However this program goes past the bodily.

“As with all of my exercise programming, I would like whoever is coaching with me to do not forget that the motive for his or her motion issues essentially the most,” says Wells. “Health can and ought to be used as a software for self empowerment.”

“Health can and ought to be used as a software for self empowerment.”—Kelsey Wells

Whether or not you’re trying to enhance your bodily efficiency, add some definition to your decrease physique, construct stability—or all the above!—these fastidiously curated exercises will assist you obtain noticeable outcomes whereas selling long-term well being and mobility.

Be part of us to get all the advantages of sturdy glutes

Your glutes are the most important muscle group in your physique, and strengthening them is vital to unlocking higher motion, stability, and power.

“From stabilizing your hips and pelvis to supporting correct posture, sturdy glutes assist you transfer extra effectively, whether or not you are strolling, working, or lifting weights,” Wells says. “Plus, constructing sturdy glutes will help forestall accidents by taking strain off your decrease again and knees.”

A December 2022 examine within the Journal of Experimental Orthopaedics discovered that sturdy glutes will help alleviate and even probably forestall knee ache by sustaining correct alignment and lowering stress on the joint throughout actions.

And dealing your glutes will help counteract the damaging results of extended sitting, which frequently results in weak gluteal muscle mass and might contribute to decrease again ache and poor posture.

How the glutes problem works

Beginning Monday, October 7, 2024, you’ll have one glute train to do every day. Every week options totally different workouts with a unique emphasis—mobility, glutes and hamstrings, glutes and abs, and glutes and quads—serving to you strengthen your total decrease physique all month lengthy.

Right here’s what you may count on:

Week 1

1. Squat and prolong
2. Downward going through canine and calf pump
3. Squat and attain
4. Alternating knee hug
5. Kneeling hip flexor stretch
6. Pigeon pose
7. Supine glutes stretch

Week 2

1. Good morning
2. Standing glutes kickback
3. Romanian deadlift
4. Weighted glutes bridge
5. Goblet sumo squat
6. Alternating reverse lunge
7. Fireplace hydrant

Week 3

1. Glutes bridge
2. Useless bug
3. Dumbbell deadlift
4. Weighted scissor kick
5. Squat and pulse
6. Heel faucet
7. Indirect crunch

Week 4

1. Fireplace hydrant and prolong
2. Kneeling glutes kickback pulse
3. Glutes bridge and opening
4. Double pulse squat
5. Hinge and open
6. Alternating lunge
7. Step faucet

Calendar for the glutes problem

‌Get a printer-friendly model of the calendar right here.‌

The best way to be part of the Motion of the Month Membership

1. Print and/or save your calendar

Print out the calendar above or reserve it to your telephone and use it every day that can assist you keep on monitor. Do every day’s train, then examine off that field while you’re completed.

2. Be part of the membership on Fb

Our group of practically 60,000 members (and rising!) is right here to help and encourage you thru the month. Inform the group how the day’s routine went, put up images or movies of your workouts or share your favourite glutes-related meme or motivational quote.

3. Begin the workouts

On Day 1 (October 7), begin with the squat and prolong. Every week, we’ll add hyperlinks right here that present, in video, you the way to every transfer.

4. Rejoice your success!

You made it to the top! Take a while to understand that accomplishment—and tell us the way it went in our Fb group.