Shape, lift, and round your butt with a targeted training program.It’s true: You want a bigger butt. It’s one of the top workout requests that we get from readers. But we know it’s not just size that matters—what you’re seeking is a tight, toned, rounded rear, not a flat or flabby one. And our glute-centered guide will help you get it—in just one month. Our 30-Day Glute Challenge was designed to hammer the gluteals with high frequency and volume, with three days of training followed by one off day. Each training session includes at least one exercise that targets the lower glutes and one exercise that targets the upper glutes.
You’ll do nine moderate- to high-rep sets each workout to optimize glute activation, metabolic stress, and time under tension while still allowing for quick recovery Opens a New Window. so that training can resume the following day. In addition, aim to do one to two hours of cardio per week. Try to choose incline treadmill walking, using the elliptical, or riding a stationary bike instead of running. Over the next few weeks, increase the amount of weight and/or reps for each exercise. Then get ready to put your backside front and center, like our fitness model, IFBB Bikini pro Anna Starodubtseva.
30-Day Butt Challenge
Do three sets of each of the three exercises given per day. Increase the rep count as you progress.
Days: 1, 5, 9, 13, 17, 21, 25, 29
- Banded Goblet Squat – 8 to 12 reps
- Barbell Glute Bridge – 10 to 15 reps
- Banded Seated Hip Abduction – 20 to 30 reps
Days: 2, 6, 10, 14, 18, 22, 26, 30
- Dumbbell Reverse Lunge: 8 to 12 reps
- B-stance Romanian Deadlift: 8 to 12 reps
- Crouched Sumo Walk: 20 to 30 reps
Days: 3, 7, 11, 15, 19, 23, 27
- Elevated Glute Bridge: 8 to 12 reps
- Reverse Hyperextentension: 20 to 40 reps
- Hip-hinged Abductions: 8 to 15 reps
Days: 4, 8, 12, 16, 20, 24, 28
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