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

Subscribe to Booty Lab on YouTube for our favorite exercises, Tips, and more!

One Month of Booty Workouts

3x Per Week
(Best to give rest days in between)

Day 1

BB Hip Thrust 3x20
Side-Lying Hip Raise 3x10-20/side 

Day 2

BB RDL (Romanian Deadlift) 3x5
Banded FE Glute Bridge 3x20

Day 3

BB Glute Bridge 3x10
Cha Cha 3x10-30/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.

Pin the image to save for later!

Ready to work that Booty? Try One of Our Workouts!

Glute Band Burnout with the Glute Loop

Glute Band Burnout with the Glute Loop We're back with another major glute band burnout! Today we are doing 3 different exercises. Our classic seated band abductions that we LOVE here at Booty Lab. Followed by a Frog Thrust. Frog thrusts can sometimes be hard for some...

read more

3 Glute Activation Exercises to Add to Your Workout

3 Glute Activation Exercises to Add to your Workout These are a great addition to any Booty workout! Have you tried my live workouts on Saturday yet? You still have time. Interested in following along? You can download my app for one month free! Stop doing random...

read more

Mini Band Glute Burnout with the Glute Loop

Mini Band Glute Burnout with the Glute Loop Let's get those glutes burning! For todays mini band glute burnout I have two exercises that I always like to put together. Frog bridges can be tough to feel, but I have a couple tips on how to make these more concentratied...

read more

Ready for more? Join us in the gym!

Subscribe

Stay Up To Date With The Latest Updates and Event Info