30-day glute challenge
Stronger, firmer glutes in 30 days, at home and with no equipment. About 15 minutes a day, building up gradually.
How to do it
- Do the day's exercises in the table order, resting 30 to 60 seconds between them.
- If a day feels too hard, repeat the previous day. Going slowly beats quitting.
- Muscle fatigue is normal. Joint pain is not: stop and get checked.
- Pair it with real food: no sugar, no flour, no ultra-processed food.
| Day | |
|---|---|
| 1 | Glute bridge: 15 reps · Squat: 10 reps · Alternating lunges: 6 per side |
| 2 | Glute bridge: 16 reps · Squat: 11 reps · Alternating lunges: 6 per side |
| 3 | Glute bridge: 17 reps · Squat: 11 reps · Alternating lunges: 7 per side |
| 4 | Glute bridge: 18 reps · Squat: 12 reps · Alternating lunges: 7 per side |
| 5 | Glute bridge: 18 reps · Squat: 13 reps · Alternating lunges: 7 per side |
| 6 | Glute bridge: 19 reps · Squat: 13 reps · Alternating lunges: 8 per side |
| 7 | Active rest: walk 20 minutes and stretch |
| 8 | Glute bridge: 21 reps · Squat: 15 reps · Alternating lunges: 8 per side |
| 9 | Glute bridge: 22 reps · Squat: 16 reps · Alternating lunges: 9 per side |
| 10 | Glute bridge: 23 reps · Squat: 16 reps · Alternating lunges: 9 per side |
| 11 | Glute bridge: 24 reps · Squat: 17 reps · Alternating lunges: 9 per side |
| 12 | Glute bridge: 24 reps · Squat: 18 reps · Alternating lunges: 10 per side |
| 13 | Glute bridge: 25 reps · Squat: 18 reps · Alternating lunges: 10 per side |
| 14 | Active rest: walk 20 minutes and stretch |
| 15 | Glute bridge: 27 reps · Squat: 20 reps · Alternating lunges: 11 per side |
| 16 | Glute bridge: 28 reps · Squat: 20 reps · Alternating lunges: 11 per side · Bulgarian split squat (chair): 7 per side |
| 17 | Glute bridge: 29 reps · Squat: 21 reps · Alternating lunges: 12 per side · Bulgarian split squat (chair): 7 per side |
| 18 | Glute bridge: 30 reps · Squat: 22 reps · Alternating lunges: 12 per side · Bulgarian split squat (chair): 8 per side |
| 19 | Glute bridge: 31 reps · Squat: 22 reps · Alternating lunges: 12 per side · Bulgarian split squat (chair): 8 per side |
| 20 | Glute bridge: 31 reps · Squat: 23 reps · Alternating lunges: 13 per side · Bulgarian split squat (chair): 8 per side |
| 21 | Active rest: walk 20 minutes and stretch |
| 22 | Glute bridge: 33 reps · Squat: 24 reps · Alternating lunges: 13 per side · Bulgarian split squat (chair): 8 per side |
| 23 | Glute bridge: 34 reps · Squat: 25 reps · Alternating lunges: 14 per side · Bulgarian split squat (chair): 9 per side |
| 24 | Glute bridge: 35 reps · Squat: 26 reps · Alternating lunges: 14 per side · Bulgarian split squat (chair): 9 per side |
| 25 | Glute bridge: 36 reps · Squat: 27 reps · Alternating lunges: 14 per side · Bulgarian split squat (chair): 9 per side |
| 26 | Glute bridge: 37 reps · Squat: 27 reps · Alternating lunges: 15 per side · Bulgarian split squat (chair): 9 per side |
| 27 | Glute bridge: 37 reps · Squat: 28 reps · Alternating lunges: 15 per side · Bulgarian split squat (chair): 9 per side |
| 28 | Active rest: walk 20 minutes and stretch |
| 29 | Glute bridge: 39 reps · Squat: 29 reps · Alternating lunges: 16 per side · Bulgarian split squat (chair): 10 per side |
| 30 | Glute bridge: 40 reps · Squat: 30 reps · Alternating lunges: 16 per side · Bulgarian split squat (chair): 10 per side |
If you have an injury, a medical condition or are pregnant, check with your doctor first. We like to work as a team with your professionals.
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