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Take This 30-Day Butt Challenge Because Strong Buns Are Happy Buns

Quick caboose-centric workouts you can get behind.

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Andrew Richard / Jon Premosch / BuzzFeed

That wagon you're draggin'? It's very important.

The muscles in your butt — your glutes — do a whole lot. Like help you stand up from a sitting position or a squat, walk up stairs or a hill, stand upright, and stabilize the pelvis. Your glutes are major players in basically every athletic movement you can think of (jumping, sprinting, running, squatting, bending, lunging, and much more). Plus, think of all the time your poor backside spends glued to a seat. All that time sitting means your glutes are getting weaker and therefore less good at all those crucial-to-everyday-life movements mentioned above.
Instagram: @otimus_prime_ / Via instagram.com

The muscles in your butt — your glutes — do a whole lot. Like help you stand up from a sitting position or a squat, walk up stairs or a hill, stand upright, and stabilize the pelvis. Your glutes are major players in basically every athletic movement you can think of (jumping, sprinting, running, squatting, bending, lunging, and much more).

Plus, think of all the time your poor backside spends glued to a seat. All that time sitting means your glutes are getting weaker and therefore less good at all those crucial-to-everyday-life movements mentioned above.

That's why we asked a fitness expert to put together a one-month butt-strengthening challenge you can do at home.

Lauren Williams, fitness instructor and head coach at Tone House, is here for you...and your butt. Her plan, created just for BuzzFeed Health, will help get a stronger butt in one month with four moves that are way more fun that doing a zillion squats.
Instagram: @tonehouse / Via instagram.com

Lauren Williams, fitness instructor and head coach at Tone House, is here for you...and your butt.

Her plan, created just for BuzzFeed Health, will help get a stronger butt in one month with four moves that are way more fun that doing a zillion squats.

The goal is to gradually build up to more and more reps of the same moves, so you can actually feel your butt getting stronger.

You can add each day's workout to your current exercise routine, do them at home while you're watching TV, or even squeeze them into your lunch break.

Keep in mind that form, stability, and control are your priorities throughout the challenge. The goal isn't to fly through each workout but to perform every single rep with control. So, take breaks as needed, especially when you get towards the end of the challenge. Your butt will need it.

Here's the drill:

Andrew Richard / Jon Premosch / BuzzFeed

And now onto the moves!

Here's how to do a single-leg glute bridge:

DO• Keep your planted foot flat and point your toes forward.• Push through the heel of the foot that's on the ground.• Extend your hips as high as you can while maintaining a neutral neck.• Squeeze your butt at the top.• Keep your knees stacked over your ankles.DON'T• Let your knees cave in.• Push your hips so high that you can’t keep your back in a neutral position.
Andrew Richard / Jon Premosch / BuzzFed

DO

• Keep your planted foot flat and point your toes forward.

• Push through the heel of the foot that's on the ground.

• Extend your hips as high as you can while maintaining a neutral neck.

• Squeeze your butt at the top.

• Keep your knees stacked over your ankles.

DON'T

• Let your knees cave in.

• Push your hips so high that you can’t keep your back in a neutral position.

It should look like this:

Jon Premosch / BuzzFeed

Here's how to do a leg lift:

DO• Plant your hands under your shoulders.• Initiate the lift from your butt and hamstring.• Lift your leg till it's about parallel with your hip.• Maintain a neutral neck and flat back.DON'T• Use momentum to move your leg.• Let your back arch.
Andrew Richard / Jon Premosch / BuzzFeed

DO

• Plant your hands under your shoulders.

• Initiate the lift from your butt and hamstring.

• Lift your leg till it's about parallel with your hip.

• Maintain a neutral neck and flat back.

DON'T

• Use momentum to move your leg.

• Let your back arch.

It should look like this:

Jon Premosch / BuzzFeed

Here's how to do a side kick:

DO• Keep your core engaged.• Make sure your hips are facing forward.• Keep your upper body relaxed.• Use your glutes to power your kick.DON'T• Kick higher than you can while maintaining control.
Andrew Richard / Jon Premosch / BuzzFeed

DO

• Keep your core engaged.

• Make sure your hips are facing forward.

• Keep your upper body relaxed.

• Use your glutes to power your kick.

DON'T

• Kick higher than you can while maintaining control.

It should look like this:

Jon Premosch / BuzzFeed

And here's how to do a single-leg deadlift:

DO• Engage your core.• Keep your standing leg slightly bent.• Maintain a neutral neck and keep your hips in line with your shoulders.• Think about staying tall and keeping your chest lifted.• Lower only as deep as your flexibility allows.• Pull yourself back to standing using the hamstring of your planted leg.DON'T• Lock out the knee of your standing leg.• Reach for the floor by leading with your fingertips; concentrate on hinging at the hips instead. • Try to touch the floor if your flexibility will not allow it.
Andrew Richard / Jon Premosch / BuzzFeed

DO

• Engage your core.

• Keep your standing leg slightly bent.

• Maintain a neutral neck and keep your hips in line with your shoulders.

• Think about staying tall and keeping your chest lifted.

• Lower only as deep as your flexibility allows.

• Pull yourself back to standing using the hamstring of your planted leg.

DON'T

• Lock out the knee of your standing leg.

• Reach for the floor by leading with your fingertips; concentrate on hinging at the hips instead.

• Try to touch the floor if your flexibility will not allow it.

It should look like this:

Jon Presmosch / BuzFeed

Bottoms up!

Fox / Via gifloop.tumblr.com

Special thanks to fitness expert Albert Matheny of Soho Strength Lab and Promix Nutrition for directing this photoshoot.

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