Build Your Backside With Our 4-Week Glutes Challenge

Sculpting well-rounded *ahem* assets requires a well-rounded workout routine. And figuring out exactly what program to follow that will actually deliver results can be daunting. Enter: Our 4-week glutes challenge, designed with Sweat app cofounder and trainer Kelsey Wells, which is specially designed to target your glutes from all angles.

This program combines classic strength exercises with dynamic movements that work way more than just your glutes. Though your glutes are always the main focus, you’ll also strengthen your quads, hamstrings, and abs, as well as improve mobility. But this program goes beyond the physical.

“As with all of my workout programming, I want whoever is training with me to remember that the motive for their movement matters the most,” says Wells. “Fitness can and should be used as a tool for self empowerment.”

“Fitness can and should be used as a tool for self empowerment.”—Kelsey Wells

Whether you’re looking to improve your physical performance, add some definition to your lower body, build balance—or all of the above!—these carefully curated workouts will help you achieve noticeable results while promoting long-term health and mobility.

Join us to get all the benefits of strong glutes

Your glutes are the largest muscle group in your body, and strengthening them is key to unlocking better movement, balance, and strength.

“From stabilizing your hips and pelvis to supporting proper posture, strong glutes help you move more efficiently, whether you’re walking, running, or lifting weights,” Wells says. “Plus, building strong glutes can help prevent injuries by taking pressure off your lower back and knees.”

A December 2022 study in the Journal of Experimental Orthopaedics¹ found that strong glutes can help alleviate and even potentially prevent knee pain by maintaining proper alignment and reducing stress on the joint during activities.

And working your glutes can help counteract the negative effects of prolonged sitting, which often leads to weak gluteal muscles and can contribute to lower back pain and poor posture.

How the glutes challenge works

Starting Monday, October 7, 2024, you’ll have one glute exercise to do each day. Each week features different exercises with a different emphasis—mobility, glutes and hamstrings, glutes and abs, and glutes and quads—helping you strengthen your entire lower body all month long.

Here’s what you can expect:

Week 1

1. 1.
   Squat and extend
2. 2.
   Downward facing dog and calf pump
3. 3.
   Squat and reach
4. 4.
   Alternating knee hug
5. 5.
   Kneeling hip flexor stretch
6. 6.
   Pigeon pose
7. 7.
   Supine glutes stretch

Week 2

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

Week 3

1. 1.
   Glutes bridge
2. 2.
   Dead bug
3. 3.
   Dumbbell deadlift
4. 4.
   Weighted scissor kick
5. 5.
   Squat and pulse
6. 6.
   Heel tap
7. 7.
   Oblique crunch

Week 4

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

TIP

“Being intentional with your mindset going into each workout will allow you to unlock benefits to care for your mental health as well as your physical,” Wells says.

Calendar for the glutes challenge

‌Get a printer-friendly version of the calendar here.‌

How to join the Movement of the Month Club

1. Print and/or save your calendar

Print out the calendar above or save it to your phone and use it each day to help you stay on track. Do each day’s exercise, then check off that box when you’re finished.

2. Join the club on Facebook

Our community of nearly 60,000 members (and growing!) is here to support and motivate you through the month. Tell the group how the day’s routine went, post photos or videos of your exercises or share your favorite glutes-related meme or motivational quote.

3. Start the exercises

On Day 1 (October 7), start with the squat and extend. Each week, we’ll add links here that show, in video, you how to each move.

4. Celebrate your success!

You made it to the end! Take some time to appreciate that accomplishment—and let us know how it went in our Facebook group.