30-Day Guide to a Firm, Round Butt

Push yourself to work a little harder each day for 30 days!

The four exercises used in this guide are great for developing the gluteus muscles. As your glutes become stronger, your butt will get firmer and rounder! You’ll squat, lunge, and kick your way to an amazing booty.

Challenge yourself to do 50 squats, 40 walking lunges, 50 donkey kicks on each side, and 2 minutes of glute bridges! With this glute workout guide you’ll have 30 days to build stamina and endurance. The challenge is to push yourself a little harder each day, doing a little more, until you’re able to complete the workout with no problem.

What to Do: Download the calendar and complete the exercises assigned for each day with no break in between.

Below, we’ve include videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.


Walking Lunge

Donkey Kicks

Glute Bridge

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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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