14 day glute challenge – 5000 reps

About this 14 day glute challenge

14 day glute challenge

Intensity level: advanced

Benefits: strengthens and tones the glute muscles

Safety: please read the general safety information here

What you need: an exercise mat or some other form of cushioning for your knees and spine. See an exercise mat buying guide here.

 14 day glute challenge challenge chart

There are 5 exercises in the challenge. The number of reps shown each day is the number you should do on each leg for all the exercises. (Complete the reps for one leg before changing to the other leg.) Instructions for the exercises are below the chart.

14 day glute challenge chart

Exercise instructions

14 day glute challenge - Kneeling leg lift

Fire hydrant

Crossover donkey kick

14 day glute challenge - Clamshell

Single leg glute bridge

What are the glutes and why should we train them?

The glutes are the butt muscles and while one of the benefits of training them is achieving a firm, lifted look, there are also other advantages. There are 3 glute muscles on each side – the maximus, medius and minimus.

Postural benefits

The main advantage of training the glutes is that they play an important role in keeping the pelvis and spine correctly aligned. Weak glutes can lead to back injury, poor abdominal tone and tight hamstrings.

Injury prevention

Well-trained glutes help absorb shock during physical activities, such as running or jumping, reducing the strain on other joints like the knees and lower back. Strong glutes also contribute to better knee and hip joint stability, lowering the risk of injuries in these areas.

Better sport and fitness performance

Strong glutes improve performance in the following ways:

  1. Improved Power Generation: Strong glutes provide the driving force behind explosive movements like sprinting, jumping, and kicking. They generate power when extending the hips, propelling the body forward with greater force.

  2. Enhanced Speed: Stronger glutes contribute to faster acceleration and deceleration, allowing athletes to change directions quickly and efficiently. This is crucial in sports like soccer, basketball, and tennis.

  3. Enhanced Balance and Stability: Strong glutes improve balance and stability, particularly during single-leg movements and sudden changes of direction. This is essential for sports like gymnastics, skiing, and snowboarding.
  4. Improved Running Economy: Strong glutes promote efficient running mechanics, reducing energy expenditure and improving endurance. This is particularly beneficial for long-distance runners.

Related to 14 day glute challenge

Abs & glutes challengeGlute bridge challenge

Further reading

Loughborough University – Buttock size matters: Researchers reveal a large gluteus maximus is key for sprint speed and performance after examining the anatomy of elite athletes