FreeBeginner

The Cheek Starter

A four-week introduction to glute strength for people who want clear exercises, repeatable sessions, and no guesswork. You will practice squats, bridges, and single-leg work you can do at home.

Who it is for
Beginners and anyone returning after time away from training.
Length
4 weeks, 3 days
Equipment
Bodyweight, Chair, Mat, Optional mini band
Author
All Cheeked Up Coaching

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Session 1: Groundwork

Learn the shapes you will repeat all month.

Glute focus

Main lower-body work from The Glute Library.

  1. Chair sit-to-stand side view: sit, stand up, and stand tall

    Sit-to-Stand

    3 sets · 8 · rest 45 sec

    Use a seat height you can stand from without dropping.

  2. Glute bridge side view: start, lift, and return

    Glute Bridge

    3 sets · 12 · rest 45 sec

    Pause for a second at the top.

  3. Supported split squat side view: set position, lower, and return

    Supported Split Squat

    3 sets · 8 each side · rest 1 min

    Hand on a wall. Front heel stays down.

  4. Clamshell side view with band: start, open, and return

    Clamshell

    2 sets · 12 each side · rest 30 sec

    Hips stay stacked.

  5. Bodyweight squat front view: start, midpoint, and finish positions

    Bodyweight Squat

    2 sets · 8 · rest 45 sec

    Same depth every rep.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Push-up: high plank setup, lower chest with elbows tucked, and press back to straight arms

    Push-Up

    2 sets · 6–10 · rest 1 min

    Incline push-ups count. Stop before form breaks.

  2. Dead bug on your back: tabletop start, opposite arm and leg extension, and controlled return

    Dead Bug

    2 sets · 6 each side · rest 40 sec

    Lower back stays on the floor.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. Open book stretch on your side: arms stacked, rotate top arm open, hold and return then switch sides

    Open Book Stretch

    2 sets · 6 slow reps each side · rest 20 sec

    Breath-led. No forcing range.

  2. Figure-four glute stretch on your back: cross ankle over knee, pull thigh toward chest, hold and switch

    Figure-Four Glute Stretch

    2 sets · 30 sec each side · rest 15 sec

    Mild stretch in the glute, not the knee.

Session 2: Hinge and Bridge

More hip extension, still at a pace you can own.

Glute focus

Main lower-body work from The Glute Library.

  1. Glute bridge side view: start, lift, and return

    Glute Bridge

    3 sets · 15 · rest 45 sec

    Add a mini band if the last reps are easy.

  2. Donkey kick side view: start, kick back, and return

    Donkey Kick

    3 sets · 10 each side · rest 40 sec

    Square hips. No kicking for height.

  3. Quadruped hip extension side view: start, extend, and return on all fours

    Quadruped Hip Extension

    3 sets · 10 each side · rest 40 sec

    Slow lowering.

  4. Banded lateral walk front view: start, step out, and step in with a band above the knees

    Banded Lateral Walk

    3 sets · 8 steps each way · rest 40 sec

    Skip the band and do clamshells if you do not have one.

  5. Bodyweight squat front view: start, midpoint, and finish positions

    Bodyweight Squat

    2 sets · 10 · rest 45 sec

    Heels down.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Forearm plank: set up with a straight line, hold with core tight, and repeat quality holds

    Plank

    2 sets · 20–30 sec · rest 45 sec

    Ribs down. Hips in line with shoulders.

  2. Leg swings for warm-up: forward and back swings and side-to-side swings holding a post for balance

    Leg Swing

    1 sets · 10 swings per leg · rest 30 sec

    Small controlled arc before the leg work.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. Half-kneeling hip flexor lunge: set up in a lunge, tuck pelvis and shift hips forward, hold and switch

    Hip Flexor Lunge Stretch

    2 sets · 30 sec each side · rest 15 sec

    Tuck the pelvis; do not lean back.

  2. Pigeon stretch: front shin across the mat, lower torso and breathe, hold and switch sides

    Pigeon Stretch

    2 sets · 30–45 sec each side · rest 20 sec

    Square the hips as much as you can.

Session 3: One Side at a Time

Single-leg practice so both sides learn the job.

Glute focus

Main lower-body work from The Glute Library.

  1. Chair sit-to-stand side view: sit, stand up, and stand tall

    Sit-to-Stand

    3 sets · 8 · rest 45 sec

    Softer sit than last time.

  2. Reverse lunge side view: start, step back and lower, and stand tall

    Reverse Lunge

    3 sets · 6 each side · rest 1 min

    Use the supported split squat if balance wanders.

  3. Glute bridge side view: start, lift, and return

    Glute Bridge

    3 sets · 10 · rest 45 sec

    Try a few single-leg reps only if the two-leg bridge is steady.

  4. Standing hip abduction with mini band: start, move out, and return

    Standing Hip Abduction

    3 sets · 12 each side · rest 40 sec

    Hold a wall. Do not lean away.

  5. Frog pump side view: start, lift, and return with soles together

    Frog Pump

    2 sets · 15 · rest 40 sec

    Shorten the knee width if the hips pinch.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Push-up: high plank setup, lower chest with elbows tucked, and press back to straight arms

    Push-Up

    2 sets · 6–8 · rest 1 min

    Same quality as session 1.

  2. Pallof press at a cable: handle at chest, press out resisting rotation, and return with control

    Pallof Press

    2 sets · 10 each side · rest 45 sec

    Band or cable at chest height. No twisting.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. Butterfly stretch seated: soles together, lean forward from the hips, hold and breathe without bouncing

    Butterfly Stretch

    2 sets · 30–45 sec · rest 15 sec

    Gravity, not bouncing knees.

  2. Seated hamstring stretch: one leg extended, hinge forward from the hips, hold and switch sides

    Seated Hamstring Stretch

    2 sets · 30 sec each side · rest 15 sec

    Hinge from the hips.

Progression

  • Add a little load, a thicker band, or 1–2 reps when you can finish every set with the same form as the first rep.
  • If a session feels off, repeat last week's loads. Progress is allowed to be boring.

Recovery

  • Leave at least one day between sessions.
  • Muscle effort the next day is ordinary. Joint pain is a reason to use the regression and shorten the range.
  • Walk, sleep, and eat like a person who intends to train again.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.