Strong Glutes & Core Workout Action Checklist

Why You Need This Checklist

Ever finish a glute workout and wonder if you actually did it right — or just went through the motions? You press play, follow along, and then two days later you can barely remember what exercises you did, let alone whether you hit each one with the right form cue.

Here's the thing most people don't realize: glute training isn't just about doing squats until your legs feel tired. Your glutes are the largest, most powerful muscle group in your body, and they respond to very specific cues — hip extension under load, knee tracking, controlled lowering, and progressive resistance. Without those details locked in, you can grind through a full workout and barely activate your glutes at all. That burning sensation you feel? Often it's your quads and lower back picking up the slack.

Now imagine walking into every session with a clear, step-by-step plan. You know exactly which equipment to grab, which superset comes next, what cue to focus on for each movement, and when to push heavier. You finish the workout knowing your posterior chain got everything it needed. Your glutes grow, your core tightens, and you stop second-guessing your training.

Sydney Cummings Houdyshell has built one of the most trusted free fitness communities on YouTube, and this particular workout is a masterclass in posterior chain training. She layers glute bridges into hip thrusts, pairs single-leg deadlifts with Romanian deadlifts, programs weighted step-ups for unilateral strength, and closes with a structured three-minute abs finisher. Every exercise, every cue, every progression tip she shares — it's all in this checklist.

This PDF checklist breaks Sydney's full session into clear, numbered actions so you never have to pause the video, rewind, or try to remember what she said about keeping your chest over your quad on step-ups. It's all right there on one page, including which modifications she recommends if you don't have a bench, when she tells you to go heavier, and the exact form cues that make the difference between going through the motions and actually building strong glutes.

Print it, bring it to your home gym, and follow it alongside Sydney's video — or use it as a standalone session guide once you know the movements. Either way, you will get more out of every single rep. Grab the checklist and let's get to work.

What's Inside — Preview

Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.

BUY Gather all equipment before starting: a box or bench, dumbbells (at least two weight options), and a heavy glute resistance band.

BUILD Set up your bench or box for hip thrusts by placing it behind you so your shoulder blades can rest on the edge at the right height.

DO Warm up with heel-to-glute walks, moving your heels toward your glutes as you step.

DO Perform the walkout-to-pike warm-up: hands down, walk out to a pike, push heels toward the floor, then step one foot outside the same-side hand and sink the back hip down with chest rotating toward the front.

DO Do inner thigh stretches by straightening both legs and opening to the front in a straddle position.

+ 20 more action items inside...

Strong Glutes & Core Workout Action Checklist

Why You Need This Checklist

What's Inside — Preview

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