Fire up your glutes!

Ready? Press play on the video above, and follow along.

  If you regularly sit for more than 2-3 hours at a stretch, you may have experienced some degree of gluteal amnesia. Here are two simple tests you can try:

1. Stand on one leg and let the other dangle.
The glute on the dangling side should feel soft. Now put weight on that leg and squeeze the cheek hard. You should feel it firm up. If it takes several attempts to feel this activation, your glutes may be weak.
 
2. Perform a glute bridge.
Perform a glute bridge (lying on your back and lifting your hips). Do 5-10 reps while consciously engaging your glutes. If you don’t feel a burn in your glutes but instead feel strain in your hamstrings, this could indicate inactive glutes.
 
What can be done to help wake up your glutes? 
 

1.  Take regular breaks from sitting:
Stand up every 30-50 minutes and gently tap your glutes or do some quick exercises like marches or hip circles.

2. Perform glute-activating exercises:
Include exercises like clamshells, hip thrusts, side planks, split squats, and single-leg glute bridges in your routine. Do these every other day until you feel a slight burn in your glutes.

3. Try today’s workout! 
The 15-minute routine is designed to activate and strengthen every part of your backside… glutes, hamstrings, hips, and more. With a mix of standing and floor-based movements, it’s the perfect way to wake up those sleepy glutes and start feeling stronger from the ground up.

 
Wake up your sleepy glutes!

Stronger Glutes… and So Much More!


Strong at Any Age is your go-to strength training plan designed for women who want to feel powerful, toned, and energized, without wasting time guessing what to do each day.

✅ 3 upper body workouts
✅  4 lower body workouts
✅  3 core routines
✅  All organized into one easy-to-follow clickable calendar

You’ll have dedicated days for upper body, lower body, and core, so you can focus on one area at a time and feel every rep working.

Upper body days sculpt your triceps, biceps, shoulders, and back
Lower body workouts strengthen your glutes, thighs, and hips

Core sessions improve posture, balance, and overall strength

You’ll repeat the workouts just enough to build confidence and familiarity, while still getting the variety you need to stay engaged and motivated.

Just click the calendar and press play.

No fluff. No confusion. Just a clear path to results.
It’s strength training made simple, because strong feels good… and STRONG IS THE SECRET TO AGING WELL!

STRONG AT ANY AGE