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
- 3 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
- Week 4 · Deload with a trainer
What it trains
Glutes · Abdominals · Lower back · Abductors · Hamstrings
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A mat. A loop band above the knees if you have one. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Floor Glutes” lands in your calendar. No new sessions arrive after it. Get all 4 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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