So you want to build your butt strength—ASAP. Maybe even in a month’s time? While such a feat might *seem* difficult, all it really takes is knowing which exercises are best for your bod (read: squats, deadlifts, lunges) and executing them on a scheduled timeline. That’s where this 30-day butt challenge comes in, designed by yours truly.
ICYMI, strength-training your glutes helps more than just your butt muscle, specifically. Having a strong behind allows you to use more of your backside muscles when you workout, giving your quads and joints a break so they don’t have to work so hard in all of your lower body exercises. (Aka, weak glutes may lead you to overcompensate with other muscles, putting you at greater risk of injury.)
No matter where you’re at on your fitness journey, this 30-day butt challenge can improve your foundation movement patterns, lift and sculpt your bum, and stabilize your body's movements. All in all, this will make any other exercise less painful and feel more accessible!
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Don’t forget, either: While the moves may seem difficult at first, they’ll only get easier the more you do them. At the end of this month-long period, you’ll leave feeling stronger and stable—regardless of whether or not you were off to a rough start. (And you'll definitely feel a lot more badass).
Now, for the details: Each workout is made up of bodyweight exercises, which means they’re ideal for all fitness levels—and for doing anywhere. The only equipment you'll need is a workout mat and a chair.
Don’t forget to complete a (super quick!) “heat check” at the beginning of the challenge to measure your baseline. Write down how many reps you can complete within the given timeframe, then, on day 30, you'll end the challenge on an endorphin high by completing the "heat check" again to see how far you've come.
I've laid out the workouts you should do Monday through Friday. Every Sunday, though, you'll pick your favorite butt workout from the batch to repeat.
In short, it’s a backside-toning program that’ll target several muscle groups simultaneously for optimal butt-building burn. Let’s get started.
Find links to each workout routine below:
Monday: Squat Sculpter
Tuesday: Butt Burnout
Wednesday: Tempo Day
Thursday: Glute Toner
Friday: Cardio Blast
Saturday: Rest Day
Sunday: Pick your favorite butt workout.
Heat Check...Get Fired Up
Instructions: For each exercise below, complete 40 seconds of work, then take 20 seconds to recover before heading on to the next move. Count how many reps you can complete on day one within each 40-second period, and compare this number to how many you can do at the end of the challenge to see how much stronger you've gotten.
How to: Squat down, then stand up on one foot, pulling opposite knee into chest. Meanwhile, turn shoulders toward the lifted knee while engaging core. That's one rep. Alternate sides and repeat for 40 seconds.
Lateral Lunge to Balance
How to: Begin standing, then take a big step out and to one side, pushing hips back and keeping opposite leg long. After lowering into the lateral lunge, push off bent leg and come up into a standing position, pulling lunging knee up and balancing on one leg before starting the move again. Stay on one side for 20 seconds, then switch for the other.
Mountain Climber Sprint
How to: Start in a high plank position, keeping shoulders over elbows, tailbone tucked under, heels high, and belly button drawn back toward spine. Pull one knee into chest and then the other. Alternate quickly for 40 seconds, keeping hips low and level and heels high.
Chelsey Wilkens is a certified personal trainer.