30-day booty workout challenge: no equipment or squats required!

Out booty workout challenge will whip your butt into incredible shape in just one month

Woman dressed in exercise kit doing the booty workout challenge
(Image credit: Getty Images)

Want a pert posterior but sick of doing squats? Our booty workout challenge features dynamic moves for a toned bottom in just one month

Squats certainly have their place when you want to tone up (see our how to do squats guide for more on their benefits). But sometimes you just need to mix it up to test your body, target new muscles and, well, stop you from getting bored. 

Trainer Anna Reich has created a bespoke routine to firm and lift your derrière in time for summer. These moves specifically target your glutes, made up of three main muscles:

  • The gluteus maximus (large muscle in the centre of each buttock)
  • The gluteus medius (the muscle at the top of each buttock) 
  • The gluteus minimus (the muscle towards the side of each buttock).

‘They are the largest group of muscles on your body – which means huge calorie burners! And they’re key for everyday tasks, such as walking, sitting and standing,’ says Anna.

Apart from getting your butt into peachy-keen shape, these six moves will also keep you fit and active on a daily basis. Ready to get started? First let's master the moves...

Booty workout challenge: the key moves

When performing squats, people often let their quads do most of the work, so their bums don’t get much of a workout. These moves will isolate your glutes, helping you get the results you want.

Be sure to concentrate on your glutes during each move, and remember to squeeze!

Hip thrust

Woman doing a hip thrust as part of the 30-day booty workout challenge

(Image credit: Future)
  • Lie face up on the floor, knees bent and feet flat on floor. 
  • Engage the core and glutes, then press your heels into the floor and drive your hips upwards. Make sure you don't arch your chest. 
  • Pause at the top, squeeze glutes and lower back down.

Leg raise

Woman doing a leg raise exercise move as part of the 30-day booty workout challenge

(Image credit: Future)
  • Stand with your feet hip-width apart and rest your left hand on a chair for support. 
  • Slowly raise your right leg out to the side, hold, and then slowly lower back down. 
  • Repeat on the other side. 
  • If you feel confident with this move, you can ditch the chair to boost your balance.

Side lunge

Woman doing a side lunge exercise move as part of the 30-day booty workout challenge

(Image credit: Future)
  • Stand with your feet shoulder-width apart and your hands on the hips. 
  • Step out to the side with your right leg, bend your right knee and lower your body down. 
  • Keep your left leg straight. 
  • Pause, then return to the start position and repeat on other side.

Hip thrust with leg raise

Woman doing a hip thrust with leg raise exercise move as part of the 30-day booty workout challenge

(Image credit: Future)
  • Perform a hip thrust as detailed above.
  • Before you lower back down, extend your left leg up as high as you can go. 
  • Hold, then return to the starting position and repeat on other side.

Froggy glute lift

Woman doing a froggy glute lift exercise move as part of the 30-day booty workout challenge

(Image credit: Future)
  • Lie flat on your stomach with your palms crossed in front of you and your face resting on the forearms. 
  • Bend your knees so your feet are facing the ceiling. Place your heels and toes together. 
  • Engage glutes and lift knees off the ground, while keeping the feet together. 
  • Slowly lower and repeat.

Side lunge with leg raise

Woman doing a side lunge with leg raise exercise move as part of the 30-day booty workout challenge

(Image credit: Future)
  • Perform a side lunge as above, but once you’ve performed the right-side lunge and are returning to the start position, lift your right leg up and out to the side. 
  • Return to the start (feet shoulder-width apart) and repeat on other side. 
  • Keep your body straight during the whole exercise.

Booty workout challenge: your 30-day plan

Now it’s time to put the moves into action! Complete the specified number of reps on each day. Why not enlist a friend and do it together? You're more likely to stick with it if you're accountable to someone else.

Want to up the burn? Try adding a resistance band around your thighs to increase the intensity of the moves. We've selected the best resistance bands for home use in our expert buying guide.

If you’re feeling extra energetic, a HIIT workout goes well with these moves, helping you build muscle and lose weight quickly. You could also look for opportunities to work your glutes in your day-to-day life, too - for example, taking the stairs rather than the elevator. 

Diet-wise, eating lean protein will help feed and repair your hungry muscles post-workout. Alternatively, consider trying the best protein powder for weight loss.

Day 1

3 x Hip thrust
3 x Leg raise
3 x Side lunge

Day 2

4 x Hip thrust
4 x Leg raise
4 x Side lunge 

Day 3

5 x Hip thrust
5 x Leg raise
5 x Side lunge 

Day 4

6 x Hip thrust
6 x Leg raise
6 x Side lunge

Day 5

7 x Hip thrust
7 x Leg raise
7 x Side lunge 

Day 6

8 x Hip thrust
8 x Leg raise
8 x Side lunge

Day 7

9 x Hip thrust
9 x Leg raise
9 x Side lunge

Day 8

REST DAY! Use a foam roller to do some recovery exercises, focusing specifically on your glutes and thighs. If you don't already own one, we’ve picked the best foam rollers for you.

Day 9

10 x Hip thrust
10 x Leg raise
10 x Side lunge

Day 10

11 x Hip thrust
11 x Leg raise
11 x Side lunge

Day 11

12 x Hip thrust
12 x Leg raise
12 x Side lunge

Day 12

13 x Hip thrust
13 x Leg raise
13 x Side lunge 

Day 13

14 x Hip thrust
14 x Leg raise
14 x Side lunge

Day 14

15 x Hip thrust
15 x Leg raise
15 x Side lunge

Day 15

16 x Hip thrust
16 x Leg raise
16 x Side lunge

Day 16

3 x Hip thrust with leg raise
3 x Froggy glute lift
3 x Side lunge with leg raise

Day 17

4 x Hip thrust with leg raise
4 x Froggy glute lift
4 x Side lunge with leg raise

Day 18

5 x Hip thrust with leg raise
5 x Froggy glute lift
5 x Side lunge with leg raise

Day 19

6 x Hip thrust with leg raise
6 x Froggy glute lift
6 x Side lunge with leg raise

Day 20

7 x Hip thrust with leg raise
7 x Froggy glute lift
7 x Side lunge with leg raise

Day 21

8 x Hip thrust with leg raise
8 x Froggy glute lift
8 x Side lunge with leg raise

Day 22

9 x Hip thrust with leg raise
9 x Froggy glute lift
9 x Side lunge with leg raise

Day 23

REST DAY

Day 24

10 x Hip thrust with leg raise
10 x Froggy glute lift
10 x Side lunge with leg raise

Day 25

11 x Hip thrust with leg raise
11 x Froggy glute lift
11 x Side lunge with leg raise

Day 26

12 x Hip thrust with leg raise
12 x Froggy glute lift
12 x Side lunge with leg raise

Day 27

13 x Hip thrust with leg raise
13 x Froggy glute lift
13 x Side lunge with leg raise

Day 28

14 x Hip thrust with leg raise
14 x Froggy glute lift
14 x Side lunge with leg raise

Day 29

15 x Hip thrust with leg raise
15 x Froggy glute lift
15 x Side lunge with leg raise

Day 30

16 x Hip thrust with leg raise
16 x Froggy glute lift
16 x Side lunge with leg raise

Congratulations! You’ve smashed our 30-day booty workout challenge! Share your results with us on Instagram @wearefitandwell.

Liked this? Try more 30-day challenges:

30-day abs challenge: your best ever abs in just one month 

30-day squats challenge: tone your butt, legs AND core

30-day arms challenge: increase strength and definition

30-day killer curves challenge: sculpt your bust, waist and butt