Workouts for Women

30 Day Booty Challenge – Transform your Butt!

Ready to transform your body and build strength? Our 30 day booty challenge is the perfect solution.

With this 30 day booty challenge, we’ll give you everything you need to build enviable strength, size and shape in your derriere. On top of that, you’ll walk away with more confidence and a higher fitness level too – perfect if you’re here to make a change.

We’ve created this 30 day booty challenge using a range of resistance-based butt exercises, specifically chosen to help develop a well rounded behind. Each exercises will work on a range of muscles in your glutes, so you’re not just working one area and neglecting the rest.

This 30 day booty challenge is exactly that, challenging. So, expect to feel the burn the next day after each workout. You’ll be performing three booty workouts a week, with regular rests in between. This is important, as we’re working on a single area of the body, and if we worked it every day, it might do more damage than good. Rest and recovery is essential so your muscles can heal and, most importantly, grow!

What will I need for my 30 day booty challenge? 

We’ve created our 30 day booty challenge so you can perform the workouts at home, or in a gym. But, it is essential that we add resistance to the movements, otherwise you’ll struggle to feel the benefit and you won’t see the results you’re after.

So the only thing you’ll need is a resistance band. These hand bands are small, easy to transport and store away – perfect for either taking to the gym with you, or putting in a drawer after your home workout.

We always recommend a fabric resistance band, as rubber can roll and dig in as you’re working out.

From the UK? Here’s our favourite band! (US readers, keep scrolling for the best band in the USA!)

Our top recommended product is the Heckin Fit resistance band. We use it because it’s a very high-quality band, with a good resistance suitable for a range of abilities, designed with non-slip technology and sturdy woven fabric. And Heckin Fit also provide a selection of free workouts and a protective case which adds to the value, especially if you’re a beginner looking for a little workout inspiration and user guidance.

Best Resistance Band Heckin Fit Resistane Band

From the US? Here’s the best resistance band available to you!

best resistance bands for glutes

Once you have your resistance band, you’re ready to go.

And, if you’re an experienced butt workout pro, or you’re performing our 30 day booty challenge for the second time, then by all means, add some additional resistance to the workouts in the form of weights. We’ll add tips in so you know how to up the ante on certain exercises.

But first, we can’t start the 30 day booty challenge without talking about nutrition. If you want to see the best results from these workouts, then you need to eat right and look after your body.

What should I eat on my 30 day booty challenge?

Nailing your nutrition is absolutely essential. Without the right food in your body, your muscles won’t be able to heal and grow after your workouts.

We’re not talking about a ‘diet’ or cutting calories and restricting carbs here, that’s not going to help you build muscle.

To build any muscle (aka grow that booty!) or to energise a workout, you’ll need food in you, and good, healthy good too! We’d recommend eating about 10-15% more than your daily energy expenditure. To figure this out, read this article on calculating your daily energy expenditure.

And, on top of that, you’ll also need to up your protein intake. Protein is the essential building blocks your body uses to repair muscle. So after a workout, your muscles are damaged. Protein is there to rebuild that muscle bigger and stronger than before.

To boost your protein, try to actively include a good, lean source of protein in each meal. On top of that, think about supplementing your diet with a protein shake a day. We like the Transparent Labs Lean Vegan Protein.

Examples of lean protein are: 

  • Chicken
  • Fish
  • Plain Greek Yoghurt
  • Low Fat Cottage Cheese
  • Beans
  • Peas and Legumes

The 30 Day Booty Challenge

Now, let’s get down to business, try our 30 day booty challenge and get ready to transform your fitness levels, your butt and your confidence!

We’ll start off small (don’t worry you’ll still feel the burn!) and, as we go through the 30 day booty challenge, we’ll up heat on the workout, making the rep counts higher and the workouts longer.

DON’T FORGET to take your rest days. These are important in developing your fitness and recovering your muscles. They’re just as important as the workouts themselves, so don’t neglect them!

With that in mind, let’s get started.

Week 1:

Day 1: 

Four rounds of:

  • 15 banded glute bridges
  • 12 reverse lunges – each side
  • 15 banded monster walks -each side
  • 20 banded glute bridge abductions
  • 15 banded squats

Day 2: Rest Day

Day 3:

Three rounds of:

  • 12 Courtesy lunges – each side
  • 15 banded clams – each side
  • 12 bent leg banded side raises – each side
  • 15 banded squats

Day 4: Rest Day

Day 5:

Four Rounds of:

  • 15 Banded hip thrusts (use the sofa or a sturdy chair to rest your back on here)
  • 12 Reverse lunges
  • 12 Banded squats
  • 12 Wide leg banded squats
  • 15 Kick backs – each side

Day 6: Rest Day

Day 7: Active Rest day

  • Walk for an hour
  • Cycle for an hour
  • Get out and keep your body moving with gentle exercise!

Week 2:

Day 1:

Four rounds of:

  • 20 Banded squats
  • 15 Reverse lunges each side
  • 20 Hip thrusts
  • 20 Banded glute bridges
  • 20 Kick backs – each side

Day 2: Rest Day

Day 3:

Three rounds of:

  • 15 Courtesy lunges – each side
  • 18 Banded clams – each side
  • 15 Bent leg banded side raises – each side
  • 20 Banded squats

Day 4: Rest day

Day 5: 

Four rounds of

  • 15 Reverse lunges – each side
  • 20 Banded wide leg squats
  • 12 Single leg hip thrusts – each side
  • 20 Glute bridges
  • 20 Banded monster walks – each side

Day 6: Rest Day

Day 7: Active Rest day

  • Walk for an hour
  • Cycle for an hour
  • Get out and keep your body moving with gentle exercise!

Week 3:

Day 1: 

Four rounds of:

  • 30 banded glute bridges
  • 20 reverse lunges – each side
  • 25 banded monster walks -each side
  • 25 banded glute bridge abductions
  • 20 banded squats

Day 2: Rest Day

Day 3:

Four rounds of:

  • 12 Courtesy lunges – each side
  • 15 banded clams – each side
  • 12 bent leg banded side raises – each side
  • 15 banded squats

Day 4: Rest Day

Day 5:

Four Rounds of:

  • 25 Banded hip thrusts (use the sofa or a sturdy chair to rest your back on here)
  • 20 Reverse lunges – each side
  • 25 Banded squats
  • 16 Wide leg banded squats
  • 20 Kick backs – each side

Day 6: Rest Day

Day 7: Active Rest day

  • Walk for an hour
  • Cycle for an hour
  • Get out and keep your body moving with gentle exercise!

 

Week 4:

Day 1:

Four rounds of:

  • 25 Banded squats
  • 18 Reverse lunges each side
  • 25 Hip thrusts
  • 30 Banded glute bridges
  • 25 Kick backs – each side

Day 2: Rest Day

Day 3:

Three rounds of:

  • 20 Courtesy lunges – each side
  • 23 Banded clams – each side
  • 20 Bent leg banded side raises – each side
  • 30 Banded squats

Day 4: Rest day

Day 5: 

Four rounds of

  • 20 Reverse lunges – each side
  • 30 Banded wide leg squats
  • 15 Single leg hip thrusts – each side
  • 30 Glute bridges
  • 25 Banded monster walks – each side

Day 6: Rest Day

Day 7: Active Rest day

  • Walk for an hour
  • Cycle for an hour
  • Get out and keep your body moving with gentle exercise!

 

30 Day Booty Challenge – The Exercises

30 day booty challenge exercises

If you’re just starting out with our 30 day booty challenge, then you might want to brush up on how to achieve the right for with your booty challenge exercises. Or, if you’ve got the basics, but want to add some extra resistance in the form of weights, then our step-by-step explanations of each exercise will help you on your way.

As you’re performing this 30 day booty challenge, it’s absolutely essential you nail the form and technique of each exercise. If you don’t, you could risk injuring yourself. And, if you’re working out and one particular exercise or muscle starts to twinge or is too painful to carry on, STOP. Nothing is worth injuring yourself, not even our 30 day booty challenge!

If you’re concerned you’re not achieving good form, or you’re worried about hurting yourself, then see a PT and make sure you’re doing everything right. But, these movements aren’t too technical, so hopefully the step-by-step guides for our 30 day booty challenge exercises below should help you.

 

Banded glute bridges – lie on your back with the band just above your knees and your feet flat on the floor. Push your hips up, pushing against the resistance bands so it doesn’t pull your knees inwards. Clunch your glutes when your body is a straight line from knees down to your shoulders on the floor. Bring your butt back down to the floor.

  • Add weight: Use a dumbbell or kettlebell and rest it over your hips, holding it in place with your hands. This will put extra resistance through the glutes.

Reverse lunges – Stand with your feet at hip width apart. Step back with one foot about one and a half paces. Bend the front knee to drop the back knee until it’s around an inch off the floor. Don’t let your front knee go over your front toes, or transfer your weight on your front leg to your toes. Push up through the front leg and step forward with the back leg until you’re standing again.

  • Add weight: Hold a dumbbell in each hand or a barbell across the back of your shoulders.

Banded monster walks – Put your resistance band around your legs, just above the knees. Drop into a high squat with legs shoulder width apart, so you’re not at full depth. With one leg stop out so you’re in a wide squat. Don’t come up, maintain that depth. Step in with the other leg so you’re back at shoulder width apart. Don’t let the resistance band pull your knees inward at any time, keep them in a stable position throughout.

Banded glute bridge abductions – Lie on your back with your resistance band just above the knees, with your feet flat on the floor. Push up through the hips and hold the top position when your body is straight from knee to shoulder. From here, push your knees outward, keeping your hips as still as possible. Return your butt to the ground.

Banded squats – Place your resistance band just above the knees and stand with your feet at hip width apart. Drop your butt back and down until your hip is just below your knee. Keep your chest high throughout and push your knees against the band so it doesn’t pull them inwards. From here, squeeze the glutes and stand back up the way you came down.

  • Add weight: Hold a kettlebell to your chest, dumbbells up and resting on your shoulders, or a barbell over the back of your shoulders.

Curtesy lunges – Stand with your feet at hip width apart. With one leg, take it just more than a full pace back, and around the other leg. So from here, your back leg should be on the other side of your front leg, and about a full pace back. Bend your front knee until your back knee is almost touching the floor. This should look like a curtesy!

  • Add weight: Hold a dumbbell in each hand.

Banded clams – Lie on your side with your resistance band just above your knees. Your legs should be together and bent at the knees. Keeping your lower knee on the floor, raise the other knee up without moving your feet apart. When your top knee is as high as it can go without your rocking your hips back or separating your feet, return your top knee to the other.

Bent leg banded side raises – Start on all fours with your resistance band just above the knee. With one leg, keep the bend and raise your knee out the the side (kind of like a dog doing their business!). When it’s as high as you can go without moving your hips or breaking form, return the knee to the floor.

Banded hip thrusts – Sit on the floor with the band around your knees, your feet flat on the floor and your back against a couch/sofa/sturdy chair that won’t move. From here, push through your feet and clench your glutes so you raise your hips up. At the top of this movement, your body should be flat from your knees to your hips, to your shoulders, resting on the sofa. If you find that, in this position you’re rocking onto your toes or your knees are further forward than your feet, then move your feet out. You should have a flat foot throughout. At every point in this movement, make sure you’re pushing against the resistance band so it isn’t pulling your knees inwards. Return your butt to the floor to start again.

  • Add weight: hold a dumbbell, kettlebell or, if you’re experienced, a barbell over your hips (using a protective bad to avoid hip bruising) and hold it in place as you push upwards. 

Wide leg banded squats – Stand with your feet wider than shoulder width with the band just above your knees. Drop your hips back and down until your hip is just below your knees. Ensure you keep your knees out and strong, pushing against the band. Squeeze your glutes and stand up.

Kick backs – Start on all fours. With one leg push back and then up in a sweeping motion, maintaining a bend in the leg. Stop in a controlled way when your knee is about hip level, then bring your knee back down to the floor.

Single leg hip thrusts – Sit on the floor with your feet planted about a half meter in front of your butt and your shoulders resting on a sofa/couch/sturdy chair behind you. With the band just above your knees, taking one foot about three inches off the floor, so one knee is higher than the other and there’s pressure on the band. Maintaining this hip angle with the top leg, push your hips up until your hips are fully extended. As you do this, the top knee should move higher as your hips open up, increasing the resistance from the band. Try not to push your knee up, but keep the hip angle the same for this leg, even as your hips are pushed upward. From there, keep that hip angle the same, and return your butt back down.

30 Day Booty Challenge

Now you should have everything you need to start your 30 day booty challenge! Get started and let us know how you got on!

Don’t forget, recovery is just as important as doing the workouts, so take your rest days, eat a healthy, high protein diet and look after you’re body. If you do all that, you’re sure to see the amazing results out 30 day booty challenge can bring. Good luck!

gymgirlfit

gymgirlfit was created by health and fitness enthusiasts, with backgrounds in powerlifting and writing. We've written for a number of well-known fitness publishing companies.

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