One Month of Booty Workouts
Here’s another monthly program for that Booty!
If glutes are a priority, then here’s a way to strengthen and add some perk to that backside.
Follow this workout plan for an entire month and track that progress!
Tip: Track your reps and weight in your notes
Want an easy way to track? Download the Booty Lab app
Watch: One Month of Booty Workouts
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One Month of Booty Workouts
3x Per Week
(Best to give rest days in between)
Day 1
BB Hip Thrust 3×20
Side-Lying Hip Raise 3×10-20/side
Day 2
BB RDL (Romanian Deadlift) 3×5
Banded FE Glute Bridge 3×20
Day 3
BB Glute Bridge 3×10
Cha Cha 3×10-30/side
How to do each exercise
BB Hip Thrust
Place the barbell so that it is directly above your hips. Position your shoulder blades on the top of the bench. Then by driving through your feet, lift your hips up raising the bar. Keep your weight in your feet and shoulder blades. Slowly lower back down for 1 rep.
Side-Lying Hip Raise
Lie down on your side and support yourself with your elbow and knee. Keep your knees bent and raise your opposite leg not on the ground up in the air. Squeeze your glutes at the top, then lower yourself back down to where you are resting on the ground.
BB RDL
Hold the barbell at hip level with an overhand grip. Keep your spine in a neutral, straight position with your shoulders back. Hinge at your hips and slowly lower the bar towards the ground. Keep your back straight and return to a standing position, squeezing your glutes at the top.
Banded FE Glute Bridge
Place the resistance band around your legs right above your knees. Lie on your back with your feet up on a bench or box with your knees bent and feet flat on the floor. Lift your hips up while squeezing your booty and keeping your knees pressed out. Lower your hips back down for 1 rep.
BB Glute Bridge
Lie on your back with your knees bent and feet flat on the floor. Place the barbell on your lower abdominals. Lift your hips up while squeezing your booty, and then lower your hips back down for 1 rep.
Cha Cha
Palce a resistance band on your legs right above your knees. Get into a squat position (use someting to steady yourself if you need it). Move your left leg back diagonally and tap the floor, keeping your weight on your right leg. Repeat with your right leg.
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