Growing up, I was always conscious of my body, particularly my lower body. Like many, I struggled with finding the right exercises to build strength in my glutes. It wasn’t until I started focusing on targeted glute exercises that I truly began to see a transformation.

Now, with a routine to strengthening my glutes, not only do I feel more confident, but I also experience less lower back pain and improved posture. If you're looking to achieve similar results, this guide to glute workouts will help you build a stronger, more defined backside.

Strong glutes are more than just a cosmetic goal; they play a crucial role in overall body strength and stability. The gluteal muscles, including the gluteus maximus, gluteus medius, and gluteus minimus, are essential for daily movements such as walking, running, and climbing stairs. When your glutes are strong, they help stabilize your pelvis, support your lower back, and improve your overall posture.

Moreover, stronger glutes can enhance athletic performance, reduce the risk of injury, and even alleviate knee and hip pain. Whether you're an athlete or simply want to improve your functional fitness, incorporating glute exercises into your daily routine is vital for long-term health and well-being.

Why Strong Glutes Are Important

Home Workout Exercises for Strong Glutes

1. Squats: A fundamental exercise for building glute strength. Ensure that you go deep enough to activate the glutes fully, and keep your knees aligned with your toes to avoid injury.

2. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top of the movement. This exercise is excellent for targeting the gluteus maximus.

3. Lunges: Forward or reverse lunges not only work the glutes but also engage the quads and hamstrings, making it a compound movement that’s great for overall lower body strength.

4. Hip Thrusts: Similar to glute bridges but with added resistance, hip thrusts are incredibly effective for isolating and strengthening the glutes.

5. Step-Ups: Use a sturdy bench or step and alternate stepping up with each leg, focusing on using your glutes to power the movement.

6. Donkey Kicks: On all fours, kick one leg back and up toward the ceiling, keeping your knee bent. This exercise effectively isolates the gluteus maximus.

7. Fire Hydrants: Another great isolation exercise, performed on all fours by lifting one leg out to the side, targeting the gluteus medius.

8. Clamshells: Lie on your side with your legs bent at a 90-degree angle. Keeping your feet together, lift your top knee toward the ceiling. This exercise targets the gluteus medius and helps stabilize the hip.

Benefits of Regular Glute Workouts

Consistency is key. Aim to incorporate glute-focused workouts at least three times a week, allowing time for recovery between sessions. As you progress, increase the intensity by adding weights or resistance bands to continue challenging your muscles.

Before starting any new workout routine, it’s crucial to consult with a fitness professional, especially if you’re new to exercise or have pre-existing conditions.

An expert can help tailor a program that meets your individual needs, ensuring that you perform exercises correctly to avoid injury and maximize results. They can also help you progress at a pace that’s appropriate for your fitness level, preventing burnout and overtraining.

In a move that has already sparked national debate, President Donald Trump signed an executive order reinstating the once-standard fitness benchmark for American students. The announcement, made alongside professional athletes like golfer Bryson DeChambeau and NFL star Harrison Butker, marks the revival of a decades-old program once intended to promote physical excellence in youth—but which has since drawn criticism for its mental and physical demands.

This return isn’t just about nostalgia. It’s part of a broader initiative that ties into Trump’s sports-focused agenda during his second term and America's preparation to host major sporting events such as the 2025 Ryder Cup, the 2026 FIFA World Cup, and the 2028 Summer Olympics. The rollout of the revived test will be overseen by Health and Human Services Secretary Robert F. Kennedy Jr., who has been vocal about what he calls the “childhood chronic disease crisis.”

The newly revived test is part of the “Make America Healthy Again” agenda championed by Kennedy. His May report emphasizes troubling trends: declining youth activity, climbing obesity rates, and increased incidence of chronic diseases in children. The executive order claims that these trends “weaken our economy, military readiness, academic performance, and national morale.”

Trump’s order reestablishes the President’s Council on Sports, Fitness, and Nutrition, instructing it to develop updated test criteria. It will partner with athletes, sports organizations, and public figures to create what the administration calls a “culture of strength and excellence.”

According to the order, declining fitness among American youth is “a threat to the vitality and longevity of our country,” particularly as the nation approaches its 250th birthday in 2026.

What Was the Presidential Fitness Test?

To understand why this announcement is stirring such heated debate, it's worth revisiting what the test actually involved.

The original Presidential Fitness Test was formalized in 1966 under President Lyndon B. Johnson but was rooted in a much earlier concern about American children's physical fitness. In the 1950s, orthopedic surgeon Hans Kraus and exercise expert Bonnie Prudden found that nearly 60% of American children failed their six-part strength and flexibility test—compared to fewer than 10% of European children. Their findings shocked President Eisenhower and led to the creation of the President’s Council on Youth Fitness.

Over time, the test evolved into a yearly challenge for students aged 6 to 17, usually featuring:

• A one-mile run to measure cardiovascular endurance
• Sit-ups performed within one minute
• Pull-ups or push-ups to test upper body strength
• Sit-and-reach flexibility assessments
• Shuttle run drills to evaluate agility

Students who scored at or above the 85th percentile received the prestigious Presidential Physical Fitness Award. Others received participation certificates.

Why It Was Scrapped in 2012?

Despite its long-standing legacy, the Presidential Fitness Test was phased out during the Obama administration. It was replaced by the Presidential Youth Fitness Program, which emphasized personal health goals over athletic performance. The change was backed by growing concerns around mental health, body image, and the test's "one-size-fits-all" approach.

Educators and health professionals had begun to criticize the test as an outdated model that humiliated students rather than encouraged them. The Centers for Disease Control and Prevention (CDC) reported that even while the test was in place, obesity rates continued to rise—from 13% in 1960 to 34% in 2008—calling into question its effectiveness.

Instead, the new program focused on achievable, individualized goals and health improvements, guided by modern science rather than outdated percentile charts.

Why Bring Presidential Fitness Test Back Now?

So why return to a system that was largely discredited? According to the administration, the decision is tied to more than just fitness—it’s about national identity.

The upcoming 250th anniversary of the United States and its hosting of global sporting events create a symbolic moment to spotlight strength, unity, and youth development. Trump’s team sees physical fitness as an avenue for national pride and global competitiveness, especially as statistics continue to show American youth falling behind in basic health markers.

Secretary Kennedy has also argued that the current generation is experiencing an unprecedented rise in chronic disease, inactivity, and poor dietary habits—problems he believes need stronger interventions than what current programs provide.

Although the exact criteria for the new test haven’t been released, the White House says it will retain some traditional components while modernizing the structure. DeChambeau, now chairing the President’s Council on Sports, Fitness, and Nutrition, has hinted that flexibility, endurance, and strength will remain central to the updated test.

Implementation may begin as early as the next academic year, although many details—such as whether participation will be mandatory, how the test will account for students with disabilities, and what changes might be made to avoid previous mental health criticisms—remain unclear.

Is This A Fitness Test or a Cultural Flashpoint?

For many, this isn’t just a test—it’s a reflection of deeper cultural tensions. Supporters argue the return of the Presidential Fitness Test is a much-needed wake-up call for a generation growing increasingly sedentary and disconnected from physical activity. Critics, however, see it as a regressive move that prioritizes performance over wellbeing.

Organizations like the American Academy of Pediatrics and National Association for Sport and Physical Education have yet to weigh in formally, but past criticism suggests skepticism. Questions remain about the scientific basis of the test, its potential mental health effects, and whether it will be implemented fairly across diverse school populations.

Bringing back the Presidential Fitness Test might appeal to those nostalgic for dodgeball days and presidential awards, but it also reopens debates that never really went away. At its best, the test was a motivator and a symbol of excellence. At its worst, it was a public performance of failure for students who didn’t fit the mold.

It starts off sounding like a no-brainer: do 100 kettlebell swings every day, torch calories, strengthen your glutes and back, and feel fitter—all without needing a gym. That’s the promise behind the latest viral fitness trend sweeping through TikTok and Instagram: the “100 Kettlebell Swings a Day” challenge.

On the surface, it’s appealing. It’s simple, requires minimal equipment, and promises fast results. But dig deeper, and the story becomes more complicated—and potentially risky. While kettlebell swings can absolutely be part of a strong fitness program, experts are urging caution.

The kettlebell swing is an explosive, full-body movement that targets your posterior chain—your glutes, hamstrings, and lower back—while also getting your heart rate up. It’s efficient and empowering.

When condensed into a daily 100-rep routine, the idea is that a quick burst of intensity, repeated consistently, will drive fat loss, build muscle, and increase endurance. And to be fair, some people might see short-term benefits—particularly those new to movement or coming off a sedentary routine but that’s where the benefits often end.

The biggest red flag with this challenge is that it doesn’t account for your body. A 20-year-old athlete and a 50-year-old beginner with lower back stiffness should not be doing the same kettlebell routine.

These swings demand coordination, mobility, core control, and hip hinge mechanics. If you’re not confident with your form—or you’re compensating with your back instead of your hips—you’re reinforcing poor mechanics and inviting injury.

Effective training needs context. Your goals, your movement capacity, and your history all matter.

Why No Progression Means No Progress?

Your body adapts fast. Do the same 100 swings, with the same weight, every day—and eventually, you’ll plateau. That soreness you felt in week one? It’ll vanish by week three. So will most of the benefits.

Fitness programming relies on the principle of progressive overload—gradually increasing the challenge to stimulate new adaptation. That could mean heavier weights, more reps, or more complex movements. The 100-swing challenge skips this entirely. That makes it more of a gimmick than a growth strategy.

Daily kettlebell swings, especially performed explosively, place a load on your central nervous system and muscular system. And without adequate recovery? You’re flirting with fatigue, chronic soreness, and potential injury.

Muscle strains, joint pain, nagging shoulder or back injuries—these are common outcomes of repetitive movement without sufficient rest or technique support. Overuse injuries can take months to recover from, pulling you entirely out of your fitness routine.

In short, just because you can do something daily doesn’t mean you should.

Fitness isn’t just about movement quantity. It’s also about movement quality and variety. Real strength and mobility come from using your body in multiple planes—pulling, pushing, squatting, rotating, and stabilizing.

A daily dose of 100 swings is incredibly narrow. You’re training one movement pattern, over and over. That’s better than doing nothing, sure—but it’s far from comprehensive, and it can become boring or even mindless over time.

You want to build a resilient, capable body—not just tick off another daily rep count.

How to Use Kettlebells The Smart Way?

Kettlebell swings are still an excellent tool when used strategically. If you like the movement, here’s how to make it part of a smarter, more sustainable plan:

Start with Form: Get a qualified coach or trainer to check your swing. Form trumps everything.

Use the Right Weight: Too light, and you’re not challenged. Too heavy, and you risk injury.

Add Variety: Mix swings with other movements like squats, presses, lunges, or rows. Build circuits that target multiple muscle groups.

Rest Matters: Give your body time to recover. That’s where strength is built.

Progress Over Time: Increase reps, weight, or intensity gradually.

Instead of 100 swings a day, try a kettlebell workout 3–4 times per week with varied reps and rest days built in. It’s safer, smarter, and more effective.

The appeal of a 100-swing challenge is understandable. It gives structure. It’s accessible. It promises results. But results come from strategy, not repetition for repetition’s sake.

The reality is, your body needs progression. It needs adaptation. It needs rest. And above all, it needs you to pay attention to how it feels, not how many reps you’ve logged.

If you’re just starting out, look for a program—or a professional—that meets you where you are and evolves as you do. Fitness is a journey, not a one-size-fits-all challenge.

The kettlebell swing is a powerful, dynamic move when done right. But turning it into a daily 100-rep ritual without context, progression, or recovery? That’s not training—that’s repetition.

The goal should always be sustainable strength and long-term health, not chasing short-term trends. So skip the viral challenge—and swing smarter instead.

You use your chest muscles, or pecs, all the time—when you push a door, lift a child, or even just sit up straight. They're a key part of your upper body strength. By exercising your chest regularly, you're not just building a stronger, more defined chest. You're also improving your posture and making everyday tasks feel easier. It's a crucial part of any good fitness routine.

What Are Lower Chest Exercises?

Your chest muscles, or pecs, are made of two main muscles. The pectoralis major is the large, fan-shaped muscle that gives your chest its overall look and helps you move your arms. The smaller pectoralis minor is located underneath it. While many exercises work your entire chest, you can adjust some to focus specifically on the lower part of your pecs. For a well-rounded routine, try to do strength-building exercises at least two days a week.

Incline Pushups

This exercise uses a bench to focus your pushups on the lower chest. Stand facing the bench, place your hands on the edge, and get into a straight plank position. Lower your chest toward the bench and push back up. Do 8-12 repetitions per set.

Decline Dumbbell Press

Using a decline bench, this exercise targets your lower chest. Lie on the bench holding dumbbells, and press them up from your chest to a 90-degree angle. Lower them slowly, then push back up while squeezing your chest muscles. Do 8-12 repetitions per set.

Decline Dumbbell Press with Rotation

This variation adds a twist to the decline press. Lie on the bench holding dumbbells. As you push the weights up, rotate your wrists so your palms face away from you. Slowly lower the weights and rotate your wrists back to the start. Do 8-12 repetitions per set.

Decline Pushups

This exercise is like a regular pushup, but you raise your feet to put more focus on your lower chest. Place your feet on a bench or box and your hands on the floor. Lower your body, then push back up. Do 8-12 repetitions per set.

High-to-Low Cable Fly

This cable machine exercise specifically targets the lower chest. Set the cables high, grab a handle in each hand, and step forward. With a slight bend in your elbows, bring your hands down and across your body in a wide arc. Do 8-12 repetitions per set.

Dumbbell Pullover

This move works your entire chest, including the lower part, with a good stretch. Lie on a bench with one dumbbell held over your chest. Slowly lower the weight in an arc behind your head, then pull it back up to the starting position. Do 8-12 repetitions per set.

Cable Crossover

A cable machine is great for working the lower chest. Set the pulleys high, grab the handles, and step forward. With a slight bend in your elbows, bring your hands together in front of you, squeezing your chest. Slowly return to the starting position. Do 8-12 repetitions per set.

Parallel-Bar Dips (Chest Dips)

This exercise works many muscles, but leaning forward puts the focus on your lower chest. Grip the bars and push yourself up. Slowly lower your body by bending your arms until you feel a stretch, then push back up. Do as many as you can with good form.