Floor Glutes
Four weeks of glute work you do lying down — bridges, the side-lying series, kickbacks — three days a week, twenty minutes, a mat, and a loop band if you have one.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A mat. A loop band above the knees if you have one.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 On Your Back
- Pelvic Tilt to Bridge 2 × 10
- Glute Bridge 3 × 15
- Single-Leg Glute Bridge 3 × 10 each side
- Shoulder Bridge 2 × 8, slow
- Dead Bug 2 × 8 each side
Feet flat, heels close to you, drive through the heels. At the top your knees, hips and shoulders make one line.
Day 2 On Your Side
- Side Kick Series 3 × 10 each side
- Side Plank 3 × 20 sec each side
- Glute Bridge 3 × 15
- Bridge Pose 2 × 20 sec hold
Side kicks: hips stacked, top leg long, small controlled swings front and back — the body does not rock.
Day 3 On Your Front
- Glute Kickback 3 × 12 each side
- Superman 3 × 10
- Floor Glute-Ham Raise 2 × 5, slow
- Single-Leg Glute Bridge 3 × 10 each side
Kickbacks on all fours: heel to the ceiling, hips level, no arch in the back. Glute-ham raise: hook your feet under a couch.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.