How do you feel about your bum?
Do you love looking
at it in the mirror?
Does it look great
in jeans, pencil skirts or leggings?
Or, would you prefer
it a bit firmer?
Well, you’re here,
so I’m going to guess that you’d like to work on your bum a
So, I’ve got a
4-week glute workout plan for you, that you can do in the comfort of your own home.
You can, obviously
do it at home, or in a gym. Or in the park, whilst your kids are
playing on the swings.
Wherever takes your
Let’s do this…
Did you know, your glutes are the largest muscle on the human body?
I bet some of you
are thinking, mine definitely are!
But, in all
seriousness, they are a large muscle and they have a very important
job, to keep us upright and moving.
When they’re not
strong some of our other muscles and joints have to take the strain.
Your lower back, for instance. Knees are another one.
But why would your
glutes not be strong? Why wouldn’t they be working properly?
We all sit way to
much these days.
Behind our desks at
work. In the car on the school run or commute. When we’re trying to
relax in front of the telly, or, hell forbid, drink a hot coffee.
Sitting seems to
have taken over our lives.
The problem is, when
we sit out glute muscles are stretched. They’re at their longest,
their weakest. And when we do this too often they stay long. They
They struggle to
keep us standing tall, so our lower backs have to take over.
They struggle to
keep us moving forward, so our knees take over.
And when muscles and
joints do jobs they’re not supposed to, they get tired and start to
So, when you train
your glutes specifically, it’s not just about getting they booty of
your dreams. It’s about getting you, or keeping you pain free.
It’s about getting
your body functioning properly.
But it’s ok if your main focus is getting a gorgeous bum.
Your Glutes are actually the largest muscle group on your body.
They’re made up of
three groups of muscles, the gluteus minimus, the gluteus medius, and
the gluteus maximus.
Each have a
Let’s look at them
individually so you know exactly what you’re trying to strengthen.
As the name suggests, this is the smallest of you gluteal muscles. It’s job is to help the other glute muscles to lift your leg out to the side and rotate your thigh inwards and outwards.
This is actually situated on your hip. The side of your hip to be precise. And it helps to support hips and your pelvis. It keeps your pelvis level when you’re standing on one foot with the other in the air.
I know what you’re thinking, ‘I don’t do that that often’ But you do. Think about the walking movement. One leg is active on the floor while the other is in the air moving forward.
This is probably the most well known muscle, and it is the biggest. Again as the name suggests. These are what you would think of as your bum cheek. They are the ones that give shape to your bum.
But, they do have a huge importance over and above that as it helps keep your body upright. It’s activated when you’re moving forcefully. Like running, hiking, climbing etc.
If I had to choose one exercise to help you get a super strong bum, it would be the kettlebell swing.
I know, you thought
I was going to go say squats didn’t you?
Yeah, squats are
good, but the swing is much better. It is the ultimate exercise for
It’s a dynamic
movement that really gets those glutes, particularly the gluteus
maximus, firing on all cylinders.
It’s all to do
with the hip hinge and using your bum to fire the bell through your
legs and up to shoulder height.
Just a side note, a
kettlebell swing should not go overhead. It should only go to
shoulder height. If you’re choosing a weight light enough to get it
overhead then your bum and hamstrings aren’t getting the workout
If you want to know
more about why a swing shouldn’t end overhead have a read of this
article. It’s really informative.
Anyway, back to the
In my book, the
kettlebell swing is the best at helping you getting those bum muscles
firing properly and doing the job they were meant to do.
This is going to
really help you take the strain away from your lower back and your
But, lucky for you,
I don’t have to limit myself to just one bum exercise.
There are loads of
different exercises for me to choose from.
If you take a sneak preview of the workouts below you’ll notice that there are no kettlebell swings to be seen.
WTF? Didn’t you
just say they were the best?
I did. And I stand
by that. But, I’m also aware that no many of you will have
kettlebells lying about at home.
And the most
important part of this plan is that you can do it at home. Or in the
park. Obviously you can do it in the gym as well, but it was more
important to me that you have the freedom to choose where you do your
Also, the kettlebell
swing is not an easy movement to get right.
And if you don’t
get it right you won’t be getting the benefit from it. And if
you’re not getting the benefit from it then there’s not point in
There are easier,
more accessible exercises you can do to get stronger glutes. So, for
this plan, I’ve concentrated on them.
Back to what you’re
going to need.
As with the vast
majority of the workouts on mamas that move, you don’t need any
The weight of your
body is the only equipment you actually need.
But, having said
that, if you’ve got equipment, or you want to get equipment, you
can add some weight in to make the workouts harder.
A resistance band is
a great first step. They’re so versatile, really cheap and they’ll
fit in a rucksack if you want to take your workouts outside.
A good set of
dumbbells would be the next option. Either a set of varying weights,
or an adjustable one.
With this plan, I
wouldn’t start out with the heavier weights. The workouts might be
a bit tougher than think and you want to give yourself a little room
If I were to suggest a plan of action, start with just bodyweight exercises and see how you feel after the week. If you’ve found it easy, then add in some weight. It that’s easy then add in heavier weights.
Please make sure you
can do all of these exercises with good form. If you’re struggling
with proper form, then get in contact with a personal trainer. I’d
be happy to help if you can’t, or don’t want to see one locally.
We can go through your form to make sure you’ve got good technique, before you embark on this plan.
Stand with your feet
hip width apart.
Engage your core and
take a big step forward with your right foot. Bend your knees until
your right thigh and left shin are parallel to the floor.
Push back through
your right heel to return to the start position.
Repeat on the other side.
Standing in front of
a coffee table, chair, park bench, something that you can put your
leg up on to, facing away from it.
Bring your right leg
behind you and up onto the table.
Engage your core and
your glutes, bending your front knee, lower down to ground with
control, stopping short of touching the floor.
Return to the starting position by pushing through the heel on your front leg.
Lying on the floor
with your knees bent, feet on the floor, close to your bum. Your
shoulder blades should be back and down.
Breathe in and lift
your bum off the floor. Try to do this vertebrae by vertebrae. Keep
lifting until your body is in a straight line from your neck to your
Hold the position at the top for a few seconds and then lower your bum back down to the floor, vertebrae by vertebrae.
Hip thrusts are a
bit like glute bridges, although your shoulders are elevated off the
floor. This should be on a sofa, coffee table etc.
Start sitting on the
floor in front of the bench or sofa, with your knees bent, slightly
wider that hip-width apart.
Squeeze your glutes
and press your hips up. Your shoulders will come onto the support
behind you and your body should be in a straight line from your knees
to your head. Your feet are still on the floor.
Sink your bum back down to the floor and repeat.
Lying on on side of
your body with your legs stacked and knees bent to 45-degrees.
Rest your head on
your lower arm, using the top one to steady you.
Engage your core,
pulling your belly button back.
Raise your upper
knee as high as you can without moving your hips or pelvis. Your
lower leg should remain firmly on the floor, and your toes touching.
Pause for a moment at the top and then lower your leg down returning to the starting position.
On all fours, knees
under your hips, wrists under your shoulders, engage your core.
Lift one leg out to
the side, keeping your knee bent at 90 degrees.
Lower your knee back down to the floor and repeat.
This is a lunge to
the side, it can also be called a side lunge.
Standing with your
feet hip width apart, your chest up, glutes and core engaged;
your right foot out to the side, taking a wide stance. As your foot
comes to the floor, bend at the knees, hips and ankles and sink your
bum back and down.
this position at the bottom, Your left leg should be extended to the
side in a straight line, whilst your right leg is bent. Your torso
should be slightly over your right knee, but your chest should stay
Return to standing by pushing through the heel of right leg, straightening your right leg and hip and bringing your feet back together.
Standing with your
feet hip-width apart, your chest up, glutes and core engaged;
at the knees, hips and ankles, sink your bum back and down until your
thighs are roughly parallel with the floor and your knees are bent to
position, keeping your chest up, and your core firmly engaged.
Return to a standing position by pushing through your heels and straightening your knees and hips.
Standing with your
feet shoulder-width apart, engage your core and step your right leg
Bend your knees
lowering your bum to the floor.
Your left knee
should be bent at 90 degrees and your right knee should be just above
Keep your hips
facing forward, don’t let them rotate.
To return to
standing, straighten your knees, stepping your foot back next to your
Repeat of the other
Stand tall with your
feet hip width apart.
Engage your core and
step your right foot back. Bend your knees lowering your back leg to
the floor, stopping before your knee hits the floor.
Push through your
left foot and right toes to return to the start position.
stepping your left foot back.
For this one you’re
going to need something to step up onto. A gym box, stairs, a sturdy
coffee table, a park bench. Ideally it should be above knee height.
Standing in front of
your step, feet hip-width apart, engage your core.
Lift your right leg,
placing your foot on the step.
Push through the heel of your right foot to bring your whole body up on the step.
Step back down with your right foot.
Switch sides and step up with your left foot.
Get into a lower
squat position as you would with a normal squat.
But instead of
returning to the start position, slightly raise and lower your bum,
so you’re pulsing up and down.
When you’ve done the required number, or time, return to standing by pushing through your heels.
Standing with your feet hip-width apart, engage your core and sink your bum backwards, bending your knees and your hips.
Keeping your chest up, sink back until your thighs are parallel to the floor.
Instead of returning to the starting position slowly, explosively jump up and return to the lower squat position ready to jump again.
The sumo squat is a
wide stance squat.
So standing with
your feet over shoulder width apart. Bend your knees and sink your
bum down to the floor.
Your upper body will
When you’re in the
bottom position, instead of returning to standing lightly raise and
then lower your bum in a pulse motion. Just like a pulse squat.
When you’ve done
the required number of reps or the time, return to standing.
Start in a high
Engage your core and
bring your right knee under your torso, keeping your toes off the
Return to the start position and repeat on the other side.
As always there are
three workouts. All of which target your bum, your legs and your
core. Yeah, it’s a bit legs, bums and tums.
These ones aren’t
timed, well, the last one is, because they’re strength workouts.
It’s a bit different than cardio or HIIT. You’ve got to get the
work done and the rest in.
If you’re finding
that you have more time, then feel free to add in the cardio based
workout more than once a week. The more you do, the quicker you will
But more than
anything I want you to be able to fit these workouts into your
existing day. Otherwise you’re not going to do them. Are you? Be
You deserve that.
You deserve to show
up for yourself on a regular basis so you can get to your goal.
Whatever your goals is.
Remember these workouts aren’t about getting them done as quickly as possible. They are about quality reps. It’s not a race. It’s about building your bodies strength.
So, the goal is to do all three workouts every week for 4 weeks.
If you’re finding you’ve got more time then repeat the cardio workouts. Go for a walk. A swim. A run, if you’re so inclined. Or do a bit of yoga. Or, and this will be mind blowing for some, have a few rest days. Because strength training is as much about the rest as it is the workouts.
Just aim to get all three workouts done in a week. If you get more done, yay. You’ll see results faster.
As soon as you’re fitness levels start improving and you’re finding the workouts easier, you need to make it a bit harder again.
Getting to 8 reps easily? Go for 12.
Getting to 12 easily? Add in some weight or reduce the rest you’re having.
Just make it slightly harder for yourself, it’s all about progressive overload. It’s how you’ll keep seeing results.
Make sure you do a thorough warm up before each workout. And a nice little stretch session afterwards. Believe me, you’re going to need it.
The idea is to do
the first exercise, and then immediately move on to the second. Then
you rest, for about a minute and a half. Do three sets before you
move onto the next pair of exercises.
Start with 8 reps of
each and see how you get on.
If you find the
first set really easy then increase the number of reps for the second
The maximum number
of reps you should do is 12. If you’re finding that easy then try
adding in some weight. A pair of dumbbells, resistance bands, a
kettlebell. It should feel comfortable, but tough.
Each pair of
exercises are similar movements, which mean they’re going to be
working similar muscles.
Not exactly the same
muscles, but similar.
This is going to
make it feel tougher.
But it’s also what
will sky rocket your strength.
For the next workout
we’re going to slow everything down.
Each rep of every
exercise is going to take you longer.
No, it’s not going
to be easier. It’s going to be much, much harder.
You want to do 5
reps of each exercise for 5 sets. Rest for about 2 minutes between
each set. For the lunges, it’s 5 reps each side.
Ok, back to the slow
it down...every phase of every exercise should be to a count of 6.
So, taking squats as an example, down for 1, 2, 3, 4, 5, 6. Hold at
the bottom for 1, 2, 3, 4, 5, 6. And back up for 1, 2, 3, 4, 5, 6.
Repeat that 5 times.
And move on.
Now on to a bit of
It’s still focused
on the lower body, particularly legs and bums, but just a slight
difference. It’s a HIIT session.
important when you’re doing any kind of plan that you cover all
types of workout.
So, this one is, get
it done as quickly as possible.
You should still be
mindful of good quality reps. But you want to get your heart rate up.
So, let’s go quickly.
AMRAP, as many
rounds as possible in 15 minutes. Rest where you need to.
So, there you have it.
A 4-week glute workout plan at home.
Commit to 4 weeks, doing the workouts as many times as you can comfortable fit in, and wait for your glute strength to sore.
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