The 30-Day Ultimate Better Butt Challenge

I’ve actually received numerous emails from ladies who saw very good results from The 30 Day Glute Challenge which I posted last month. Although better results can be realized with heavy weights, the reality is that many women prefer to train out of their homes, and many of these women currently do not have access to weights.

Actually, let me stop right there so I can provide a case in point. I receive emails and Facebook messages like the one below surprisingly often:

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This radical transformation was achieved through heavy hip thrusting, not through aerobics, wimpy training, or other inferior methods. I’m pretty sure that I have more pictures like this than any other trainer/coach in the industry, so the proof is in the glutes! For this reason, I feel that Strong Curves and Get Glutes are the two best systems out there for glute development.

However, as I mentioned before, many women don’t have a gym membership yet, or they desire to build up some momentum by training out of their homes before they join a gym, or their schedules are such that they only allow for quick training sessions from home, or they haven’t yet made the leap in investing in some weights or strength training equipment. For these ladies, these challenges are ideal. Moreover, they’re stepping stones to even better programming.

Very good results can still be achieved for the glutes through bodyweight training, especially if the best exercises are employed, if mechanics are sound, and if there is plenty of volume and progression. I’ve heard of other coaches telling women that their lower bodies should only be trained once per week for maximal results. However, their results are lackluster at best. I’m telling women that they can train the glutes frequently as long as work capacity is gradually increased. This program has you training the glutes six days per week (I usually recommend 3-5 days if heavy weights are utilized, but in the case of bodyweight training, frequency can be even higher). I encourage you to look around and not just listen to the first coach around, especially if they don’t have the before/after pictures to support their systems.

So feel free to train the glutes frequently, just do so wisely! Olympic lifters, sprinters, gymnasts, volleyball players, and powerlifters train their glutes nearly every session and they do just fine in the glute department. When bodybuilders want to bring up their glutes, they increase their gluteal training frequency. I’m telling you, the glutes can handle it, as long as it’s done correctly. Furthermore, start investing in equipment for your home so your training sessions can be even more productive. Just build up your arsenal little by little – you will thank me later.

This next challenge (The 30-Day Ultimate Better Butt Challenge) is for ladies (and men) who already completed the 30-Day Glute Challenge. If you’re a beginner, don’t go jumping into this program as it’s quite advanced. For this challenge, you’ll need a band and a bench or couch. Below is an explanation of the exercises:

Please watch the video before starting the program. Here is the challenge:

30-Day Ultimate Better Butt Challenge

You can download a pdf right here if you’d like: 30-Day Ultimate Better Butt Challenge.

One last thing – listen to your body when you do these challenges. Don’t be stubborn and ignore warning signs. If your knees or low back are experiencing issues, take a day off, modify the program, or stop it altogether. You need to have great form in order to withstand high volume and high frequency programs, so make sure you’re performing the exercises properly. Best of luck on the new challenge!

39 thoughts on “The 30-Day Ultimate Better Butt Challenge

  1. PATRICIA

    Bret, Kellie can I do this if i am doing ur strength series? I planned on finishing ur series and then start the beginners S Curve with Bret?

    looking forward to ur answer!

    Reply
    1. Bret Post author

      Patricia – just start Strong Curves…what are you waiting for? It’s the optimal plan for shaping glutes. At any rate, just do one thing at a time, either Kel’s strength series, the challenge, or Strong Curves. Best of luck! BC

      Reply
      1. Angie

        The challenge provides more glute exercises and reps than the Strong Curves book. Should we still stay on the program or can we include some of the exercises from your challenge?

        Reply
        1. Bret Post author

          No, stick to Strong Curves. Strong Curves uses additional loading which is why the volume isn’t as high. See all my testimonial pictures? The ladies all trained with heavy weights and built up their hip thrusts to very high levels.

          Reply
  2. Polina

    Hi Bret,
    I wanted to try your new but chalange,, but I have a few questions
    1. What exersice can I do instead of reverse hyperextensions? or how can I perfom them on a regular hyperextension machine at the gym?
    2. Can I do goblet squats instead of barbell back squat? I can’t perfom them with a good form ( I’m leaning forward and back rounds)?
    3. Should I eliminate any other leg exercises for the chalange month?

    Polina

    Reply
    1. Bret Post author

      Hi Polina,

      1. You could do them off of a couch or table, or you could lie across a bench or a regular back extension apparatus at the gym. You just drape your lower belly/hips over the pad and grasp a hold of the vertical support, then swing your legs back.

      2. Yes, but I don’t recommend weight on these – just stick to bodyweight. At the end of the program you’ll be doing 300 squats! Trying to use weight won’t pan out well.

      3. Yes, it’s a lot of volume, so I wouldn’t try to add in other things.

      Hope that helps, BC

      Reply
  3. Polina

    I forgot to ask if that program can be perfomed with weights?WHere can I find your previous butt chalange program?

    Reply
  4. Jennifer

    Hi Bret,

    I did your 30 day Glute challenge but also continued with my current weight bearing Glute work. Is it okay to do both?

    Reply
    1. Bret Post author

      Hi Jennifer, I’d just do one or the other. This program could be modified to accommodate existing weight workouts, but because people’s routines vary so much it’s difficult to tell you exactly how to do that.

      Reply
      1. Jennifer

        Thanks Bret. You’re awesome. I was currently using your guidelines from your Glute Secrets but I loved the reps from the 30 Day Glute challenge (I felt a bit of a sore ass every day lol). I can figure out the weight stuff if the Ultimate Better Butt Challenge is a better option. I was proud to bust out 250 squats like nothing after that last challenge but can only squat 75lbs in sets of 10 with a barbell.

        Reply
  5. Xan

    I am already following another training programme which I love. But I feel that my glutes could do with some extra attention. How do I incorporate extra glute exercises into my existing programme?

    FYI, my current programme is a 4-day per week which comprises of upper body, lower body, upper body and lower body/conditioning.

    Reply
    1. Bret Post author

      Xan, just add in some of the exercises you see here (or elsewhere on my blog). You can do a little bit of extra glute work on upper body days and off days. Maybe 5-10 minutes of glute work at home. And add in barbell hip thrusts!!!

      Reply
  6. Alma

    Hi Bret

    I workout daily to Zwows and Zcuts so I was just wondering if its ok to add the 30 day glute challenge after my workout or if i should workout as i do in the morning and do the 30 day glute challenge in the evening. I would like to shred body fat and build muscle without losing my bum which I think I am slowly but surely. I would love to hear your thoughts and advice please thank you

    Reply
    1. Bret Post author

      Had to look up what Zwows and Zcuts was – I see that’s Zuzana’s new site? That’s a lot of high rep bodyweight stuff too. If you really want to see progress, find yourself a bench and a barbell and start doing heavy hip thrusts. In six months you’ll be leaner with a rounder butt. I don’t think you should do both Zuzana’s stuff and the 30-day glute challenge – do some heavy stuff to complement the other workouts.

      Reply
  7. Katie

    Hey Bret,

    Just finished your 30 day glute challenge. Good stuff you got there. I was using pretty decent weights, finishing out the sets with bodyweight on the bar, then when I hit the 100 rep mark I hit bodyweight halfway through the sets and then went back down in weight due to lower back problems starting to surface. Im gonna take a week off to see if my legs can grow (and let my back rest). I was wondering, as far as this plan goes, is this all suggested for bodyweight only? I think for the squats I would do just bodyweight, but im wondering about adding weight for the rest of the exercises?
    Great material you got going! You are helping me on my goal for my pants to no longer fit around my quads :)
    Katie

    Reply
    1. Bret Post author

      Yes Katie, it’s intended for just bodyweight. Your goal is for your pants to no longer fit around your quads? You rule!

      Reply
  8. Sue

    Hi Bret,
    Probably a silly question, when it says a amount of reps for a single leg exercise, does that mean total reps or for each leg?
    I am getting stronger using your Strong Curves book but I need to step it up. I will only do one at a time though.
    Thanks

    Reply
  9. Nancy

    Hey, Brett – thanks for this! Question – since I have an issue with my big toe I can’t do reverse lunges (can’t flex the big toe enough); I typically sub Bulgarian split squats for lunges. Would you recommend any other substitutions, either exercise-wise or rep-wise? Thanks much!

    Reply
  10. Nan

    hi Bret,

    Have started your Strong curves advanced glutes program and finished week 2, but due to my eye surgery, my doc said no lifting or weights training for few weeks, so can I do this 30 days challenges instead? Does this challenge help in losing weights? Due to my situation, I am scared to put on weights since i used to train 5 days a week.

    Thanks!

    Reply
  11. Jenn

    On the challenge are we doing a total of or per leg when it comes to the RDLs, split squats, clam raise, single leg hip thrusts. For instance day 30 consists of 80 split squats and 80 single leg thrusts is that 80 per leg or 40/40. Thank you!!

    Reply
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  13. deb

    Hi Brett,
    Friends and I did the 30 day challenge and we are really excited to do this next one but we were wondering if there is a regression for the single leg RDLs none of us have the strength to keep the hips level yet.

    Reply
  14. Kiani

    Hi, Bret. I have just ordered Strong Curves and am anxiously awaiting its arrival! I live in a small apartment which I share with my children. Needless to say, I have very little space to accomodate a bench or barbells. Could I follow your program with adjustable Bowflex dumbbells which I currently have on-hand?

    Reply
  15. sharon

    Hi Bret,
    Just wanted to thank you. Whilst waiting for my Strong Curves book to arrive I decided to do the 30 day Ultimate Better Butt Challenge.
    I wish I’d taken a before picture of my skinny, white girl behind because after 10 days I’ve gained over an inch and am sporting a very butt.
    For the very first time I have a curvy behind. I’m going to live in yoga pants!
    Can’t wait to see what it’s like when I finish the 30 days.
    Thank you!

    Reply
  16. Karen

    Hi Bret,
    I had a recent ankle sprain and really need to get back into things. Are there any exercises in your challenge that you would recommend not doing? And if so, what would you recommend as substitutions for them?

    Reply
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  18. BJ

    Last summer I convinced my entire PT clinic staff to do the original 30 day challenge. Everyone, especially my wife, noticed a difference. On top off that, my back never felt so good in years andwas to get new PRs in my squat and deadlift during my 5/3/1 cycl. I think it’s time to get the clinic involved again and try this one out… ;0)

    Reply
  19. Barbara

    Did the 30 Day Glute Challenge. Amazing! I am 58 years old and can’t believe how much lift I got in just a few weeks. Now I’m doing Ultimate. I’ve been wanting to ask a dumb question. When a single leg exercise like Bulgarian Split Squat calls for 35 reps, is that for each leg? I’m ashamed to admit that I sometimes pretend it means 35 total, but I know it probably isn’t. ; )
    Thanks

    Reply

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