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The 30-Day Ultimate Better Butt Challenge

By July 2, 2013October 20th, 201630-Day Glute Challenges, Glute Training, Glutes

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:


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!


  • PATRICIA says:

    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!

    • Bret says:

      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

      • Angie says:

        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?

        • Bret says:

          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.

  • Polina says:

    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?


    • Bret says:

      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

  • Polina says:

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

  • Jennifer says:

    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?

    • Bret says:

      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.

      • Jennifer says:

        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.

  • Xan says:

    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.

    • Bret says:

      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!!!

  • Alma says:

    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

    • Bret says:

      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.

  • Katie says:

    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 🙂

    • Bret says:

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

  • Sue says:

    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.

  • Nancy says:

    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!

  • Nan says:

    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.


  • Nathan says:


    Will completing the 30-day challenge prepare me for barbell hip thrusts?


  • Angela says:

    Thanks for sharing! You cleared some things up for me about training glutes!

  • Jenn says:

    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!!

  • Alberto Crane says:

    Bret, can I send you a picture of my naked butt.

  • deb says:

    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.

  • Kiani says:

    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?

  • sharon says:

    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!

  • Karen says:

    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?

  • cookie says:

    How can u balance your body out by toning it along with the 30 day challenge?

  • BJ says:

    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)

  • Barbara says:

    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. ; )

  • Amel says:

    Hi Bret,
    I am currently 176 lbs and and 27% body fat and I am preparing for my first bikini show in September . I want to start the “TWELVE WEE GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERS” for my glutes, but I have a coach that has given me other work outs to do for my upper body and lower body. I want to lose FAT , gain lean muscle and reduce my body fat % and be ready for my show in September with some awesome glutes as well. Will I overdo or over- train if I do Your glutes program in addition to the exercises that were given to me?

    Thanks , Amel

  • Marta says:

    What if you are sore the next day to a point where you can’t sit down? How can you continue to do the 30 day challenge?
    Thank you

  • marie says:

    Hello. I hope you are having a wonderful holiday! I have a question. I weigh 120. I am not overweight, I am hispanic so I have a tush. But, gravity has gotten ahold of me. Its still there but, alittle on the low side. I want to gain an extra few pounds because my weight doesnt look to good with me. My question is what exercises can I do to lift and grow. I dont want to shrink it I want to bubble it up again. Thank you and have a great new year.

  • Angela says:

    My knees cannot handle Bulgarian split squats or many of the single-leg moves. Can you advise subs for this challenge? Or should I do the thrust challenge? I’m fine w the 95-pound minimum you mentioned. Thanks!

  • Nke says:

    Hi Bret,

    Thanks for sharing this programme!

    I have some dumbells at home. They go up to 20kg but I am currently working with 5kg because I am just starting. How can I vary the number of reps for this challenge when using weights?

    Also is this programme for women that want the J Lo kind of booty or the female body building one with the glute ham tie-in? I’m aiming for the former as that’s what my body shape resembles already.


  • Lili says:

    Bret my name is lili i finished the squat program i seen results what do i do to continue?

  • Yang says:

    Do we do all the reps at once or break up into sets?

  • Lulu says:

    Hi Bret!
    Is the number of reps without breaks? I’ m quite in a good shape but don’t think that I can do 100 squats without a little break.

  • Cheryl says:

    Hi Brett
    Please can you help me out here :
    1.when doing the hip thrusts do your arms have to be spread out I have them behind my head to help support my neck do you advise otherwise???
    2.when doing the squats is it ok to touch your fingertips to the floor or do you recommend crossed infront only
    I cant wait to start this challenge I am just finishing the first one 🙂
    Thanks for your helo take car Cheryl

  • Cheryl says:

    Hi Brett
    Please can you help me out here :
    1.when doing the hip thrusts do your arms have to be spread out I have them behind my head to help support my neck do you advise otherwise???
    2.when doing the squats is it ok to touch your fingertips to the floor or do you recommend crossed infront only
    I cant wait to start this challenge I am just finishing the first one 🙂
    Thanks for your help take care Cheryl

  • Kellie says:

    Hi Bret,

    I have bad knees and can’t do Bulgarian Split Squats without pain. Is there another exercise that I can do to replace this exercise?

  • mei li says:

    hi, I’m really looking to shape my but to my desire will this do the trick

  • cyprine says:

    on it.. day 17 of the challenge.. am seeing some increase on my butt..

  • Katie says:

    Hi Bret,

    Will the 30 day challenge make my legs bigger as they are already quite big?



  • Angel says:

    Hi Bret,
    I have fibromyalgia & I have been dealing with back pain for over 25 years. I am hoping your book will help build the weak areas.
    I purchased your e-book (strong curves). I was wondering, do you have a video for the exercises in this book? I learn better with a video on each exercise & a schedule from the book. It’s very difficult to flip to the exercise section while reading the book on a tablet. If you have a full video with all the exercise in this book, I would be happy to purchase it if available.
    If available can you send the link?
    Thank you

  • Rach says:

    Hi Bret, are we able to do these in intervals/sets, or are they meant to be done continuously?
    I’m fairly young with a pretty high stamina. Day two has me beat with hip thrusts… those squats from day one have wrecked my thighs, and that’s all I’m feeling in these hip thrusts.

    Any tips?

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