Build Glute Strength is a 6-week strength training program designed to build glute strength effectively and safely using structured workouts through a progressive overload 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 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 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 body weight in the first week, and from weeks 2-6, we mainly use dumbbells. I incorporate different rep schemes to maximize your efforts as we progress.
Key exercises are repeated 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 various exercises with no progressions or sequence. This is why people often fail to build their fitness and maintain it.
Who can take Build Glute Strength?
This program is best suited for those with some lifting experience. This program requires lifting, squatting, hinging, and getting down and up off the floor with no major complications. If you experience pain when you squat or deadlift and have extremely limited mobility, this program is NOT suitable for you.
Attention endurance runners and cyclists – this program is EXCELLENT for cross-training. It is common 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.
- dumbbells, preferably a large range (I use 5lbs to 40 lbs in the videos)
- a safe place to work out in your home
- training calendars to print and follow along
- videos to guide you through every workout
- download training templates, guides, and more
- email notifications to keep you motivated
- personal profile to track your progress
- members private group and forum
- unlimited program support
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 and a 6-week sample training calendar. All these materials can be downloaded to your computer and printed. A guide tells you how to reuse the program to get maximum results.
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