Build Glute Strength is a 6-week intermediate strength training program designed to build glute strength effectively and safely using structured workouts through a progressive sequence. It is the PERFECT cross-training program for walkers, runners and cyclists.

Build Glute Strength is a 6-week intermediate strength training program designed to build glute strength effectively and safely using structured workouts through a progressive sequence. This is a PERFECT cross-training program for walkers, runners and cyclists.

We start with foundational work, using only our body weight in the first week. Then in the second week, we begin to progressively overload the body by incorporating dumbbells. As you move along through the plan, week by week, we gradually increase the intensity of the workouts to build strength by using various training principles and techniques. The final workout in this series will be much more challenging than the first one, so be sure to follow the plan in sequence so you don’t overload too much too soon.

NEW: if you are a beginner and want to try this program, I now provide a separate training calendar to follow that better guides them through the program. Once you complete the program using this calendar, you can redo the program again using the intermediate training calendar.

What are the glute strength exercises?

The program consists of key bodyweight and dumbbell strength training exercises for the lower body. I demonstrate various forms of the squat, deadlift, lunges, bridges, and exercises to target hip stabilizers. We start with bodyweight in the first week and then from weeks 2-6, we use mainly dumbbells. I incorporate different rep schemes to maximize your efforts as we progress.

Key exercises are repeated specifically to focus on the most efficient path to building glute strength. Many people think having a huge variety of exercises is important but this is not true. Focusing on movement patterns and developing strength using fundamental exercises is much more important than doing a variety of exercises with no progressions or sequence. This is why people often fail in building their fitness and maintaining it.

Who can take Build Glute Strength?

This program is best suited for those with prior lifting experience. If you are a beginner and wish to take this program, you can use the Beginner Training Calendar included. This program requires the ability to lift, squat, hinge, get down and up off the floor with no major complications. If you experience pain when you squat or deadlift and have extremely limited mobility then this program is NOT suitable for you.

Attention endurance runners and cyclists – this program is EXCELLENT for cross-training. It is not uncommon for endurance athletes to have weak glutes, especially the gluteus medius. Building strength in the gluteal muscles helps to create balance and enhance performance in athletes with weak glutes. This program would make a nice compliment to any of my TrainingPeaks plans for endurance athletes.

Equipment required?

  • dumbbells, preferably a large range (I use 5lbs to 40 lbs in the videos)
  • a safe place to work out in your home
  • dedication

What’s included?

  • training calendars to print and follow along
  • videos to guide you through every workout
  • download training templates, guides, and more
  • training tips and email support
  • members private group and forum
  • email notifications to keep you motivated (option to turn them off)
  • user-friendly social learning platform
  • personal profile to track your progress
  • earn badges and a certificate when you complete the program

Build Glute Strength is reusable!

That’s right! You can reuse this program again once you complete the first round. It comes complete with support materials to organize and track your progress as well as a 6-week sample training calendar. All these materials can be downloaded to your computer and printed as often as you like. There is a guide that tells you how to reuse the program to get maximum results.

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Program Storyboard

Build Glute Strength 6-Week Online Program

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Program Includes

  • 3 Sections
  • 7 Topics
  • Program Certificate


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