30-Day Bubble Butt Project

The 30-day plan to lift and tighten your backside.

Dreaming of a perkier backside? We’ve got you covered!

In just 30 days, you can lift and tighten your glutes to give you the bubble butt look everyone is going crazy for. Our Bubble Butt Workout Plan consists of three butt-targeted workouts per week. We recommend one rest day per week. Use the other three days to do the exercises you enjoy, whether that’s yoga, running, lifting, or hiking.

What You’ll Need: A gym mat or beach towel, a set of medium/heavy dumbbells (8-15 lb.)

What to Do: Download and print the calendar. Perform the workout assigned any three days of the week. Each workout consists of four moves. For each exercise, complete 3 sets of the assigned reps.

For any exercise you’re unfamiliar with, review the videos below to learn how to perform the move with proper form.

Download your 30-Day Bubble Butt Calendar, it’s FREE:

Workout 1
20 Donkey Kicks on each side
20 Clams on each side
10 Bodyweight Squats
20 Glute Bridges

Workout 2
24 Walking Lunges
10 Jump Squats
12 RearLunges on each side
15 Wide Stance Squats

Workout 3
12 Stiff-Legged Deadlifts
12 Bulgarian Split Squats on each side
24 Walking Lunges
24 Step-Ups

Workout 4
15 Jumps Squats
10 Single-Legged Deadlifts
24 Weighted Walking Lunges
15 Goblet Squats

Download our FREE 30-Day Bubble Butt Challenge here:



Glute Bridges

Walking Lunges

Jump Squats

Rear Lunge

Stiff-Legged Deadlift

Bulgarian Split Squat


Goblet Squat

Join the discussion! Start the bubble butt project and leave a comment below.

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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