The gluteus maximus is the largest muscle in the human body and it plays an important role in overall strength, stability, and mobility. Strengthening this muscle not only tones up your butt, it also brings functional benefits that carry over into everyday activities. Strong glutes can help to correct muscle imbalances, alleviate lower back pain, and contribute to more efficient movement patterns. This 30 day glute challenge for beginners will get you started with glute training, once you’ve completed it try a more advanced glute isolation workout.

About the workout

Intensity level: beginner

Benefits: improves tone in the glute muscles

Safety: please read the general safety information here

What you need: you’ll need an exercise mat or some other form of cushion to kneel/lie on. See an exercise mat buying guide here.

30 day glute challenge for beginners – reps chart

There are 3 exercises in the challenge – donkey kicks, fire hydrants and glute bridges. The chart shows the reps for each exercise every day. For the donkey kicks and fire hydrants, do the number of reps shown on each leg. Instructions for the exercises are below the chart.

Exercise instructions

Problems caused by weak glutes

The gluteus maximus, located at the back of the buttocks is responsible for extending the hips, rotating them externally, and stabilizing the pelvis. The gluteus medius and gluteus minimus, smaller muscles located on the sides of the buttocks, assist in these functions and contribute to hip abduction and stabilization. When these muscles become weak, they can lead to various problems.

Pain and Dysfunction

Weak glutes can contribute to musculoskeletal issues including:

• Lower back pain: The glutes play a vital role in stabilizing the lower back. When they are weak, other muscles, such as the lower back muscles, have to compensate, leading to strain and pain.

• Hip pain: Weak glutes can alter your gait and hip mechanics, increasing the risk of hip pain and impingement.

• Knee pain: Improper hip mechanics due to weak glutes can also put undue stress on the knees, leading to pain and potential injuries.

• Iliotibial band (IT) band syndrome: Weak glutes can contribute to IT band tightness and pain, which can cause discomfort and limit mobility.

Weak glutes can also affect athletic performance in various ways:

• Diminished power: Glutes are essential for generating power during explosive movements like sprinting, jumping, and changing directions. Weak glutes can limit your power output, affecting your performance in sports and fitness activities.

• Decreased stability: Weak glutes can compromise your stability during exercises and activities, making you more prone to falls and injuries.

• Reduced endurance: Glutes play a significant role in maintaining proper posture and form during exercise. Weak glutes can lead to poor posture and fatigue, affecting your endurance.

Related to 30 day glute challenge for beginners