Glute exercises challenge

The glutes are made up of 3 muscles whose jobs are mainly to take the leg behind the body and out to the side.  There are all sorts of ways of working them – standing, floor work, gym machines, resistance bands, barre work etc.  This glute exercises program is a 30 day challenge which uses 2 basic floor work moves – “donkey kicks” and “fire hydrants”. Like most fitness challenges, the reps increase a little each day, so that you gradually improve your muscle strength and tone.

Notes on doing the challenge

Before you start the challenge, please read these general exercise guidelines.

As this workout is done on your knees, you’ll be more comfortable on a cushioned surface, ideally an exercise mat. See an exercise mat buying guide here.

Glute exercises challenge chart

These are the reps for the exercises on each day of the challenge. Instructions for the exercises are below the chart.

Glute exercises challenge chart

Exercise instructions

glute exercises challenge - Donkey kick

Donkey kick pulse

glute exercises challenge - Fire hydrant

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.

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Challenge FAQs

The first day of the challenge should feel like it needs a bit of effort, but not too much. If you really struggle with day 1, then you probably won’t get through the challenge. The idea with the challenges on this site is that the first few days get you used to the exercises and the daily habit. Usually about halfway through the challenge the effort levels start to increase more quickly.

Avoid challenges that increase effort levels very quickly – they’re simply not realistic. It’s unlikely that, for example, you would be able to increase how many squats you are able to do by 10 a day for 30 days, or increase your plank hold time by 10 seconds a day for 30 days.

In general, allowing muscles 48 hours between workouts is good because it gives our bodies time to recover and adapt. Challenges are generally short workouts and for a limited period of time (usually 30 days), so not having many rest days won’t be a problem. With challenges that alternate exercises each day, it’s not an issue, because you’re using different muscles.

Fitness improvements don’t always happen in a predictable way. Sometimes we’re just not as strong or energetic for no apparent reason, or we hit a plateau. If you get to a point where you’re struggling to complete the day’s challenge, you can try one of the following:

  • Take a couple of days off and start again where you left off
  • Do the challenge on alternate days rather than every day
  • Instead of increasing the effort every day, stay at the same level for 2 or 3 days and then go onto the next day of the challenge

Obviously these solutions mean the challenge will last longer, but you’ll still benefit from doing it.