Embark on today’s journey towards stronger hips and glutes with our carefully curated workout routine. As you progress through the challenge, it’s essential to stay motivated and push through the barriers. Today, we focus on a series of dynamic exercises designed to target your lower body, emphasizing hip and glute activation for maximum strength and endurance gains. Prepare to engage in a variety of movements that blend strength and stability. The Body Weight Squat will serve as a powerful foundation exercise for building hip and glute strength. The Dead Bug and Donkey Kick will further challenge your core stability while activating those key lower body muscles. Transitioning into a High Plank will not only fire up your core but will also set the stage for a full-body engagement. As you continue through the circuit, the Butt Kicks and Calf Raises will elevate your heart rate, promoting cardiovascular health and further toning your legs. The Seated Leg Extension will focus on your quadriceps, complementing the hip and glute work with some targeted leg strengthening. Then, brace yourself for the Wall Sit and Toe Taps, which will test your endurance and keep those muscles under tension for optimal growth. Remember, today’s workout follows an interval-based circuit format. For each exercise, you’ll push hard for 30 seconds, followed by a 20-second rest period. This structure is designed to maximize muscle engagement while allowing for essential recovery, ensuring that you can maintain intensity throughout the session. As part of the Hip and Glute Strength Challenge, every day counts. Stick with the program and trust the process. Day 4 is a pivotal point in your journey, and completing today’s routine is a testament to your dedication and hard work. Keep up the great effort, and let’s make those hips and glutes stronger, together!Welcome to Day 4 of the Hip and Glute Strength Challenge!
Today’s Dynamic Lower Body Circuit
Keep the Energy High
Interval-Based Circuit to Maximize Results
Stay Committed
Day 4 of Hip and Glute Strength Challenge
Prior to commencing your workout, it's essential to incorporate a brief warm-up routine. Spend around 5 minutes either doing some brisk walking in place or strolling around your house.
This pre-workout warm-up helps prepare your body for exercise, increasing blood flow and flexibility to reduce the risk of injury and enhance overall performance.
![Hip and Glute Strength Challenge](https://workoutable.com/wp-content/uploads/2023/11/Hip-and-Glute-Strength-Challenge-Day-4-Week-1.png)
Equipment Suggestion
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Circuit 1-Â Do the circuit 3 times
1) Body Weight Squat for 30 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/dc9b6dc5-f1ff-42e4-852d-a75b05e09f01/preview.webp)
Rest for 20 Sec
2) Dead Bug for 30 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/31bfb96f-bebc-46e6-a961-a91daad5ca65/preview.webp)
Rest for 20 Sec
3) Donkey Kick for 30 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/fe9fac5a-1522-4095-862b-ef1fd53ec15f/preview.webp)
Rest for 20 Sec
Circuit 2-Â Do the circuit 3 times
4) High Plank for 30 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/d0851fdc-1338-42c2-923a-472e56b4cc91/preview.webp)
Rest for 20 Sec
5) Butt Kicks for 30 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/61cdd2ff-01b5-4578-a3f4-5b06697672bb/preview.webp)
Rest for 20 Sec
6) Calf Raises for 30 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/b34c7d5f-9216-4943-a3a7-da85f152f03c/preview.webp)
Rest for 20 Sec
Circuit 3-Â Do the circuit 3 times
7) Seated Leg Extension for 30 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/0b00235c-651e-4d85-b83e-622018284e07/preview.webp)
Rest for 20 Sec
8) Wall Sit for 30 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/a4a34911-d62b-4a3d-a294-876a93091b7b/preview.webp)
Rest for 20 Sec
9) Toe Taps for 30 Sec
Instructions:
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![kkr](https://vz-7ecfc213-4f9.b-cdn.net/50b164b8-ca6e-4b98-a212-b35fc0d2cd25/preview.webp)
Rest for 20 Sec
Cool Down and Stretching
After completing your workout, it's crucial to follow up with an effective cool-down routine. Take a leisurely 5-minute walk around to gradually lower your heart rate and help your body recover. Alternatively, you can opt for static stretches to release muscle tension and improve flexibility.
This cool-down phase is essential for reducing post-workout soreness and promoting a sense of well-being, making it an important part of any exercise regimen.