If you’re looking for a stronger backside (your best side), you’re in luck. We have a three-week lower-body challenge straight from NASM-certified personal trainer Tierra Everett to jump-start your booty gains. This 21-day plan is something you can do by yourself or send to friends so they can join in on the fun. It’s about consistently performing exercises that will help strengthen your glutes along with your hamstrings and quads.
21-Day Butt-Building Challenge
Equipment needed: booty band
Directions: Warm up for a few minutes. Then, perform all five of the banded exercises listed below for the designated amount of time and number of rounds per day. For the unilateral moves, break up the designated time for your left and right side (meaning, if you’re doing 30 seconds of work, dedicate 15 seconds to your left side and 15 seconds to your right). Treat the moves like a circuit, completing one right after the other. Rest for 30 seconds after going through the five exercises, and start from the beginning again. Once your workout is complete, be sure to do some static lower-body stretches to cool down.
Check out the plan ahead, and keep reading for specific instructions for each of the exercises.
- Banded wall sit
- Banded squat jump
- Banded glute kickback
- Banded glute bridge
- Banded donkey kick
| Day | Reps |
|---|---|
| Day 1 | 30 seconds each exercise x3 |
| Day 2 | 30 seconds each exercise x3 |
| Day 3 | Rest |
| Day 4 | 30 seconds each exercise x3 |
| Day 5 | 30 seconds each exercise x3 |
| Day 6 | Rest |
| Day 7 | 30 seconds each exercise x3 |
| Day 8 | 40 seconds each exercise x3 |
| Day 9 | Rest |
| Day 10 | 40 seconds each exercise x3 |
| Day 11 | 40 seconds each exercise x3 |
| Day 12 | Rest |
| Day 13 | 40 seconds each exercise x3 |
| Day 14 | 40 seconds each exercise x3 |
| Day 15 | Rest |
| Day 16 | 60 seconds each exercise x4 |
| Day 17 | 60 seconds each exercise x4 |
| Day 18 | Rest |
| Day 19 | 60 seconds each exercise x4 |
| Day 20 | 60 seconds each exercise x4 |
| Day 21 | Rest |
Everett suggests using a fabric booty band, otherwise known as a mini resistance band, because they don’t roll up or slide as much as certain elastic ones do. You can modify the challenge to meet your personal fitness level, but she told POPSUGAR that the structure she does not want you to change is the assigned rest days — those are extremely important to help your muscles recover and, in turn, get stronger.
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