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30-Day Hips & Glutes Program
Build Stronger Glutes, Hips & Legs
Build stronger glutes, hips, and legs with this free 30-day Hips & Glutes program. Combining strength, glute activation, hip stability, mobility, and controlled movement, the program is designed to help you build lower-body strength while improving balance, mobility, and control.
Equipment
Fitness
mat
Resistance Mini Bands
(optional)
Dumbbells
Week 1 — Glute Activation & Foundation
Day 1
— 38 min
Day 2
— 34 min
Day 3
— 45 min
Day 4
— 17 min — Active Rest
Day 5
— 21 min
Day 6
— 26 min
Day 7
— 11 min — Active Rest
Week 2 — Glute Strength & Hip Stability
Day 8
— 21min
Day 9
— 34 min
Day 10
— 26 min
Day 11
— 45 min
Day 12
— 14 min
Day 13
— 11 min — Active Rest
Day 14
— 45 min
Week 3 — Lower-Body Strength & Control
Day 15
— 21 min
Day 16
— 25 min
Day 17
— 36 min
Day 18
— 16 min — Active Rest
Day 19
— 20 min
— 42 min
Day 20
Day 21
— 23 min
Week 4 — Strength, Stability & Mobility
Day 22
— 25 min
Day 23
— 35 min
Day 24
— 25 min
Day 25
— 42 min
Day 26
— 45 min
Day 27
— 14 min
Day 28
— 26 min
Day 29
—24 min
Day 30
— 38 min
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