Glutes Workouts
Sculpt and strengthen your glutes with hip hinges, thrusts, and targeted exercises.
Key Exercises
Training Tips
- Activate glutes before training
- Use mind-muscle connection
- Include hip hinges and thrusts
- Train 2-3x per week
12 Glutes Programs
Marathon Strength Prep
A 16-week strength block that complements marathon training. Builds the hip stabiliser capacity, posterior-chain endurance, single-leg load tolerance, calf and Achilles resilience, and trunk anti-extension that support injury resilience and trunk/hip control as running fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority.
Golf Back Pain Recovery
Specifically designed for golfers dealing with or recovering from lower back issues. Build a bulletproof core that protects your spine, improve hip mobility to reduce spinal stress, and develop movement patterns that let you play pain-free. Created with input from golf physiotherapists.
Runner's Strength Foundation
An 8-week strength foundation block for runners. Builds glute capacity, hip-stabiliser strength, and trunk anti-extension that support running form and pelvic control as fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority. A foundational block to anchor any 5K-to-marathon program.
Women's Strength Foundations
A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.
Golf Senior Strength
Designed specifically for golfers 55+. Maintain your game and improve your swing with joint-friendly exercises that build functional strength without strain. Focus on maintaining mobility, preventing common golf injuries, and building the stability needed for consistent ball striking well into your golden years.
Football Striker Speed
For the goal scorers who need that extra yard of pace. This program focuses on explosive acceleration, first-step quickness, and the power to beat defenders to the ball. Build the speed that creates chances and finishes them.
Golf Performance Elite
Advanced golf-specific weekly strength template for competitive golfers and low handicappers. This block focuses on building the explosive power that drives clubhead speed, the endurance to maintain performance over a long round, and the mental focus that comes from physical confidence.
Football Explosive Power
Build the explosive speed, agility, and power needed to dominate on the pitch. This program develops the acceleration, change of direction, and shooting power that separate good players from great ones. Strong legs, a stable core, and injury-resistant joints.
Golf Distance Builder
A 10-week golf-specific power block for players chasing a stronger, faster swing. Train rotational hip speed, vertical force, and full-kinetic-chain coordination across four focused power sessions per week, with a programmed deload and peak-light finish.
Golf Women's Power
A 10-week golf power block for women golfers. Trains rotational hip drive, vertical force, and core stability across three focused power sessions per week, with a programmed deload and peak-light finish.
Golf Power Drive
A comprehensive 12-week golf-specific strength block built to support clubhead speed, rotational power, hip mobility, and swing durability. Built around the kinetic chain — strong legs, explosive hips, powerful core rotation, stable shoulders — and progressed through accumulation, intensification, and power-realization phases with a deload at week 5 and a taper at week 12.
Trail Running Power
A 10-week strength block for trail and ultra runners. Builds the climbing-power base (single-leg strength, hip extension, posterior chain capacity) and the descent-control chain (eccentric tolerance, ankle proprioception, lateral-chain stability) that support running form on technical terrain and sustained climbs and descents. Two strength sessions per week alongside running — kept at moderate-to-high intensity for the runner with experience under load.