One Month Glute Program
Try out this one month workout plan to grow those glutes!
Watch: One Month Glute Program | Workout Plan
Subscribe to Booty Lab on YouTube for our favorite exercises, Tips, and more!
One Month Glute Program
3x Per Week
(Best to give rest days in between)
BB Hip thrust- 12 reps
Banded seated abd.- 20-40 reps
BB Hip thrust- 5 reps
Extra range leg swing- 10-20 reps per side
BB Hip thrust Iso hold- 60 seconds
Banded glute bridge- 20 reps
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.
Banded Seated Abd.
Sit on the bench with your back straight and your feet on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.
Extra Range Leg Swing
Place the band around your legs right above your knees. Position your hands and left knee on the bench in a tabletop position. Bring your right leg forward as far as you can and then swing it back, squeezing your glutes at the top. Remember to not arch your back.
Banded Glute Bridge
Place the resistance band around your legs right above your knees. Lie on your back 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.
Ready to work that Booty? Try One of Our Workouts!
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...read more
Mini Band Glute Bridge Workout with the Glute Loop This one may give you a butt cramp! This burnout today is a special one! My sister and I did this over the holidays and it is definitely a SUPER burnout! Prepare yourself, because this is sure to really take your...read more
3 Glute Movements to Strengthen Your Booty This booty workout is a celebration! Today's workout is dedicated to my boo because it's his birthday!! Chris is not afraid to work those glutes, so I decided to incorportate movements that accentuate his best assets?? Follow...read more