Your Free Glutes Workout From Ruba Ali’s New Sweat Challenge
Want a stronger lower body? This free workout from Ruba’s Sweat Challenge program is the perfect place to start.
May 12, 2025 - Updated May 12, 2025
The Sweat Challenge is one of our favourite times of year and with such an incredible lineup of programs, we know we don’t always make it easy to choose. But if building lower body strength is your goal right now, Ruba has made her Lower Body Builder Challenge for you.
With two versions available to make it easy to work out at home or in the gym, her challenge program is all about targeted leg and glute training to help you build muscle mass and strength, and here’s a free glute workout to give you a feel for what’s in store before the Sweat Challenge officially kicks off on 2 June.
The Lower Body Builder Challenge involves four 40-60 minute workouts each week, and for this workout below you’ll need a resistance band, bench, heavy dumbbell and optional ankle weights.
Warm up
1 Exercise / 2 Sets
Banded 1 ¼ Glute Bridge
20 seconds
Main lift
1 Exercise / 3 Sets
Banded Dumbbell Hip Thrust
10 reps
Superset 1
2 Exercises / 3 Laps
Bulgarian split squat
16 reps (8 each side)
Kneeling kickbacks
30 reps (15 each side)
Superset 2
2 Exercises / 3 Laps
Goblet step-ups
16 reps (8 each side)
Bent-leg jackknife
12 reps
Burnout
1 Exercise / 2 Sets
Glute bridge march
40 seconds
Your goals are made with Sweat.
It's time to say yes to you with the Sweat Challenge.
Not a Sweat member yet? Sign up now and download the Sweat app from the App Store or Google Play. Once you’re logged in, look for the ‘Join the Challenge’ button on the banner to register for the Sweat Challenge. Make sure you prepare for the Sweat Challenge and explore the app to discover its features and the Community tab to join discussions and win prizes!
If you have different fitness goals, we’ve got you covered! You’ll find more workouts from the other new Challenge programs at the top of the On Demand section. Sneak a peek or give them a go to find your perfect fit.
A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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