This 21 day butt workout challenge includes 5 exercises which all focus on the butt muscles. As the challenge progresses, both the number of reps and the number of sets increase as you build strength in the muscles.
About this workout
Intensity level: intermediate
Benefits: strengthens and tones all the glute muscles
What you need: you’ll need an exercise mat or some other form of cushioning. See an exercise mat buying guide here.
21 day butt workout challenge instructions
There are 5 exercises in the challenge
- Donkey kick
- Fire hydrant
- Glute bridge
- Leg circle
- Clamshell
Instructions for the exercises are below the chart. The chart shows you how many reps and sets to do each day. For the single leg exercises (everything except the glute bridge) do the number of reps given on each leg – so for example on day 1 it will be 10 on the right and 10 on the left.
What is a set?
The challenge starts off with 2 sets of the exercises and works up to 4 sets. When you’ve done all the reps for each exercise that’s one set. So for example on day one, you should do 10 reps for each exercise (set 1) and then start again and do another 10 reps of everything (set 2).
Exercise instructions
Anatomy of the butt muscles
There are 3 main butt muscles – collectively referred to as the “glutes”. When the glutes are weak or inactive, the pelvis can become unstable, leading to pain and discomfort. This instability can also contribute to a number of musculoskeletal conditions, including low back pain, hip pain, and knee pain.
Gluteus Maximus: The largest and most powerful of the gluteal muscles, the gluteus maximus extends the hip joint, allowing us to propel our bodies forward when walking or running
Gluteus Medius and Minimus: These two smaller muscles are responsible for abducting the hip, which is the movement of the thigh away from the midline of the body. They also help to rotate the hip internally, which is important for activities like climbing stairs.
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