Ultimate 4 week glute challenge

A strong booty equals a happy runner. Start today and get those glutes of glory in just one month with our four week challenge.

Ultimate 4 week glute challenge

This challenge will get you toned, build your glute and hamstring strength and improve your hip mobility. So whether you want to work on your strength or better your running, this exercise will do both.

How to do a glute bridge

  1. Lie face up on the floor with your feet flat on the ground and your knees bent. Put your arms either at your side with your palms down or crossed across your chest.
  2. Lift your hips off the ground until your knees, hips and shoulders form a straight, diagonal line.
  3. When you're in full bridge position, squeeze your glutes and keep your abs drawn in so you don’t overextend your back during the exercise.
  4. Hold your position for one or two seconds before easing back down to the starting position.
  5. After completing your full bridges, repeat the number of sets on each leg. Try to be consistent with your bridges, but if you need to, take a 10 second rest half way through.

Alternate legs raises

These are labelled as R LEG and L LEG on your plan. For the legs raises, move into your full bridge and extend your leg straight into the air so your body is at a diagonal angle. Bring your leg back down so you're back into your bridge and repeat the set number of times before changing legs.

If you're unsure of any of the above, here's a quick video demonstrating how to move into a full bridge and then from the each leg, left to right.

If you're unsure of any of the above, here's a quick video demonstrating how to move into a full bridge and then from the each leg, left to right.

Week 1

  1. Mon

    1. Bridges 10
    2. Right leg 5
    3. Left leg 5
  2. Tue

    1. Bridges 20
    2. Right leg 5
    3. Left leg 5
  3. Wed

    Rest

  4. Thu

    1. Bridges 30
    2. Right leg 5
    3. Left leg 5
  5. Fri

    1. Bridges 40
    2. Right leg 5
    3. Left leg 5
  6. Sat

    Rest

  7. Sun

    Rest

Week 2

  1. Mon

    1. Bridges 50
    2. Right leg 10
    3. Left leg 10
  2. Tue

    1. Bridges 60
    2. Right leg 5
    3. Left leg 5
  3. Wed

    Rest

  4. Thu

    1. Bridges 70
    2. Right leg 10
    3. Left leg 10
  5. Fri

    1. Bridges 80
    2. Right leg 5
    3. Left leg 5
  6. Sat

    Rest

  7. Sun

    Rest

Week 3

  1. Mon

    1. Bridges 90
    2. Right leg 15
    3. Left leg 15
  2. Tue

    1. Bridges 100
    2. Right leg 10
    3. Left leg 10
  3. Wed

    Rest

  4. Thu

    1. Bridges 110
    2. Right leg 15
    3. Left leg 15
  5. Fri

    1. Bridges 120
    2. Right leg 10
    3. Left leg 10
  6. Sat

    Rest

  7. Sun

    Rest

Week 4

  1. Mon

    1. Bridges 130
    2. Right leg 20
    3. Left leg 20
  2. Tue

    1. Bridges 140
    2. Right leg 10
    3. Left leg 10
  3. Wed

    Rest

  4. Thu

    1. Bridges 150
    2. Right leg 20
    3. Left leg 20
  5. Fri

    1. Bridges 160
    2. Right leg 10
    3. Left leg 10
  6. Sat

    Rest

  7. Sun

    1. Final Day
    2. Bridges 180
    3. Right leg 20
    4. Left leg 20