3 Exercises a Day, 4 Weeks, Big Butt Challenge 

Want to grow your glutes, and create that peachy shape? Well consistency is key!

Building a habit takes at least 21 days if not more.  This 4 week challenge can help you form the habit of working your glutes regularly.

The next most important thing is to challenge the muscle.  An exponential challenge can do just that.  Allowing you to continuously overload the muscle forcing it to progress and adapt.

 

The challenge below is a beginners program but can easily be adapted to those more advanced by using weights or bands! Remember to take the rest days as they are important in allowing you to overload and grow your glutes!

 

Week 1

Day 1 - 1 x15 squats - 1 x10 lunges per leg - 1 x10 side lunges per leg 

Day 2 - 1 x15 glute bridges - 1 x10 single leg glute bridge - 1 x10 hip raises per side

Day 3 - 2 x15 squats - 2 x10 lunges per leg - 2 x10 side lunges per leg 

Day 4 - 2 x15 glute bridges - 2 x10 single leg glute bridge - 2 x10 hip raises per side

Day 5 - 3 x15 squats - 3 x10 lunges per leg - 3 x10 side lunges per leg 

Day 6 - 3 x15 glute bridges - 3 x10 single leg glute bridge - 3 x10 hip raises per side

Day 7 - rest!



Week 2

Day 8 - 2 x15 sumo squats - 2 x10 split squats per leg - 2 x10 cossack squat per leg 

Day 9 - 2 x15 hip thrust - 2 x10 single leg hip thrust per leg - 2 x10 lying leg raises per leg

Day 10 - 3 x15 sumo squats - 3 x10 split squats per leg - 3 x10 cossack squat per leg

Day 11 - 3 x15 hip thrust - 3 x10 single leg hip thrust per leg - 3 x10 lying leg raises per leg

Day 12 - 4 x15 sumo squats - 4 x10 split squats per leg - 4 x10 cossack squat per leg

Day 13 - 4 x15 hip thrust - 4 x10 single leg hip thrust per leg - 4 x10 lying leg raises per leg

Day 14 - rest!



Week 3

Day 15 - 3 x15 squats - 3 x10 lunges per leg - 3 x10 side lunges per leg 

Day 16 - 3 x15 glute bridges - 3 x10 single leg glute bridge - 3 x10 hip raises per side

Day 17 - 4 x15 squats - 4 x10 lunges per leg - 4 x10 side lunges per leg 

Day 18 -  4 x15 glute bridges - 4 x10 single leg glute bridge - 4 x10 hip raises per side

Day 19 - 5 x15 squats - 5 x10 lunges per leg - 5 x10 side lunges per leg 

Day 20 - 5 x15 glute bridges - 3 x10 single leg glute bridge - 3 x10 hip raises per side

Day 21 - rest!



Week 4

Day 22 - 3 x15 sumo squats - 3 x10 split squats per leg - 3 x10 cossack squat per leg

Day 23 - 3 x15 hip thrust - 3 x10 single leg hip thrust per leg - 3 x10 lying leg raises per leg

Day 24 - 4 x15 sumo squats - 4 x10 split squats per leg - 4 x10 cossack squat per leg

Day 25 - 4 x15 hip thrust - 4 x10 single leg hip thrust per leg - 4 x10 lying leg raises per leg

Day 26 - 5 x15 sumo squats - 5 x10 split squats per leg - 5 x10 cossack squat per leg

Day 27 - 5 x15 hip thrust - 5 x10 single leg hip thrust per leg - 5 x10 lying leg raises per leg

Day 28 - You finished!

 

Give this a try! Tag us on Instagram or Facebook when you do!

by Alyssa Reyes

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