30 Day Butt Challenge

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30 Day Butt Challenge


Take up the 30 Day Butt Challenge this month and tone up and boost your leg and butt muscles and body strength to the max.

This 30 day butt challenge will really work your leg and butt area and will give you a fantastic end result if you stick the challenge and complete all 30 days!

The 30 day butt challenge has 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body and leg muscle strength gradually. This ensures you are able to complete the final day of the challenge easily.

This challenge helps you work your lower body strength and by completing this butt challenge you will notice a difference.

You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like remember by day 30 it will be very hard to do multiple times.

Follow the chart below, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC


  • Squats help build your leg muscles, but they also create an anabolic environment, which allows for the whole body to build. This means effectively squats can help build both your upper and lower body.


  • Lunges are great for the quads. Lunges also involve muscles such as the glutes, hamstrings, calves and core muscles. They are also very back friendly


  • This exercise isolates and strengthens the glutes (butt) muscles and the hamstrings (back of the upper leg)




30 day butt challenge chart free download

Benefits Of Butt Workouts & How To Get A Firmer Butt

Reduce The Risk Of Injury

Studies show that weight bearing exercises including bodyweight exercises improve the muscle function of the glutes and can reduce injury in athletes when carrying out sporting activities.

Improved Athletic Performance

Because the glutes are responsible for helping our bodies move faster, slow down, change direction and create explosive jumping moves, strong glute muscles are critical in most sports. But you can’t just rely on squats to built strong glutes. Instead, you need to stimulate your backside muscles in different ways.

Better Support For The Back

Research shows that stronger gluteal muscles can help prevent back injury and back pain. Strengthening your glutes can greatly decrease the risk of back pain, too. Some of the exercises mentioned, such as the deadlift and squat, ultimately take some of the pressure off your lower back.

Less Knee, Hamstring and Groin Injuries

Developing strong glutes not only helps prevent back injury and pain, but it can also lower your risk for injury in the knees, hamstring and groin areas. By strengthening your weak glutes, you help improve hip alignment, which could improve knee pain, too.

Best Butt Exercises To Try At Home

Romanian Deadlift

The deadlift is a great exercise for the butt, but like all other exercises, it must be done with proper form to prevent injury. First, choose a weight, either hand weights or a barbell, that’s slightly challenging but not too heavy so you’re able to properly perform the exercise. Start with the barbells or hand weights in your hands just outside your thighs. Feet are hip distance apart. Knees are slightly bent. Hips are slightly tucked.

Hip Raises

With your feet hip distance apart, lie on the floor or a mat with your knees bent and feet flat on the floor. As you inhale, slowly lift yourself up into a bridge pushing the hips up toward the ceiling as you drive through the heels of your feet. Tighten the abs, glutes, and hamstrings during the movement. Lift your hips all the way up into a bridge as high as you can and hold for five to 10 seconds. As you exhale, lower back down slowly. Start with 10–12 repetitions, and work up to as many as 30.

Squat Jumps

Start with your feet just hip distance apart with your toes slightly turned out to about 10 and 2 o’clock. Go into a low squat while taking your hands to the floor between the feet. Then jump up while reaching up toward the ceiling. When you land, take it back down to a low squat position with the hands on the floor. Repeat for 10/20 reps. For beginners, you can leave out the jump.

Donkey Kicks

This exercise has long stood the test of time and activates those deep glute muscles. Get on all fours with your toes curled under, feet flexed and back flat. Pull the abs in to help maintain posture and alignment. Place your knees directly under your hips, and place your hands directly under your shoulders. Keep the legs about hip-distance apart. Maintain a 90-degree bend in the right leg during the entire exercise.

Slowly begin taking the right heel up toward the ceiling, keeping the foot flexed. Lift the leg as high as you can go while maintaining your posture. Avoid arching your back, and keep the other leg in proper vertical alignment. Once lifted, hold for three seconds, then return the right knee to the mat and repeat for 12/30 reps on each side.

If you would like a visual tutorial then be sure to check out the page here.

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