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30-Day Hips & Glutes Program

Strength, Stability & Mobility for Your Lower Body


This free 30-day program combines lower-body strength, glute activation, hip stability, mobility, balance, and flexibility to help you build a stronger, more capable lower body at home. Follow the day-by-day schedule with free workout videos on YouTube.
   ·̩̩̥͙＊*•̩̩͙✩•̩̩͙*˚ ˚*•̩̩͙✩•̩̩͙*˚＊                        *:･ﾟ✧* *✧･ﾟ:* 　                      ＊*•̩̩͙✩•̩̩͙*˚˚*•̩̩͙✩•̩̩͙*˚＊·̩̩̥͙

Equipment

Fitness
mat

Resistance Mini Bands
(optional)

Dumbbells
(Optional)
Day 1
10 Minute Warm UP.png
Train those Hips.png
Day 2
LEGS + GLUTES STRENGTH & MOBILITY.png
YouTube Channel @ladysirene - Follow Along 10 Minute Hip Mobility Routine. Increase range of motion and pain relief
Day 3
BOOTY + HIPS.png
Wall Stretchs.png
YouTube Channel @ladysirene - Follow Along Cool Down Stretching Exercises. Perfect exercises after a workout or when you just need to unwind
Day 4
 
Day 5
 
Build Glute Strength.png
Day 6
Dancer Legs Long & Strong.png
Wall Stretchs.png
Day 7
YouTube Channel @ladysirene - Follow Along 10 Minute Hip Mobility Routine. Increase range of motion and pain relief
Day 8
 
YouTube Channel @ladysirene - Follow Along 10 Minute Hip Mobility Routine. Increase range of motion and pain relief
Day 9
 
Train those Hips.png
Day 10
 
Build Glute Strength.png
Wall Stretchs.png
Day 11
 
LEGS + GLUTES STRENGTH & MOBILITY.png
Train those Hips.png
Day 12
 
glute workout.png
Day 13
 
YouTube Channel @ladysirene - Follow Along 10 Minute Hip Mobility Routine. Increase range of motion and pain relief
Day 14
 
BOOTY + HIPS.png
Wall Stretchs.png
Day 15
 
Build Glute Strength.png
Dancer Legs The Butterfly Sequence.png
Day 16
 
Wall Stretchs.png
Day 17
 
Train those Hips.png
YouTube Channel @ladysirene - Follow Along 10 Minute Hip Mobility Routine. Increase range of motion and pain relief
Day 18
 
Wall Stretchs.png
Day 19
 
lengthern and tone legs and glutes
Dancer Legs The Butterfly Sequence.png
Day 20
 
BOOTY + HIPS.png
Wall Stretchs.png
Day 21
Dancer Legs Long & Strong.png
YouTube Channel @ladysirene - Follow Along 10 Minute Hip Mobility Routine. Increase range of motion and pain relief
Day 22
 
YouTube Channel @ladysirene - Follow Along 10 Minute Hip Mobility Routine. Increase range of motion and pain relief
Day 23
 
Build Glute Strength.png
Train those Hips.png
Day 24
 
Wall Stretchs.png
Day 25
 
BOOTY + HIPS.png
Dancer Legs The Butterfly Sequence.png
Day 26
 
LEGS + GLUTES STRENGTH & MOBILITY.png
YouTube Channel @ladysirene - Follow Along 10 Minute Hip Mobility Routine. Increase range of motion and pain relief
Day 27
 
glute workout.png
Day 28
Build Glute Strength.png
Wall Stretchs.png
Day 29
 
BOOTY + HIPS.png
YouTube Channel @ladysirene - Follow Along 10 Minute Hip Mobility Routine. Increase range of motion and pain relief
Day 30
 
LEGS + GLUTES STRENGTH & MOBILITY.png
Train those Hips.png
YouTube Channel @ladysirene - Follow Along Cool Down Stretching Exercises. Perfect exercises after a workout or when you just need to unwind
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