Summer Butt Challenge

Take this butt challenge and get results.

Perfect Butt

This Summer Butt Challenge is designed to tighten, tone, and lift your butt. You might ask: Is this challenge easy? No. Will I be sore? Probably. Will it be worth it? Definitely. How much time will I have to dedicate each day? Just 20 minutes (or less).

The Challenge

kickbacks for a better butt

What you need: Water, a yoga mat, a flat bench, kitchen chair, or stable box about 2′ from the floor, one set of dumbbells (5 -10 lbs.), a stop watch or the interval timer on your phone, and ankle weights (optional).

Below you will find video demonstrations for all of the exercises. It’s very important that you watch each video in order to understand the correct form for each exercise. Let’s get started!


100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges (15 reps each leg)
30 Walking Lunges (15 reps each leg, dumbbells optional)
50 Side-Lying Leg Lifts  (25 reps each leg, ankle weights optional)


28-Minute Circuit Workout for a Strong, Sexy Butt
10-Minute Butt and Thigh Workout for Beginners


100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (as seen below) – 3 sets of 30 bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional




100 Prisoner Squats
30 Side Lunges (15 reps each leg)
30 Walking Lunges  (15 reps each leg, dumbbells optional)
50 Side-Lying Leg Lifts (25 reps each leg, ankle weights optional


100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (as seen below) – 3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional


28-Minute Circuit Workout for a Strong, Sexy Butt
10-Minute Butt & Thigh Workout for Beginners

Instructional Videos

Butt Burns

Prisoner Squats

28-Minute Circuit Workout (Monday & Saturday)


10-Minute Butt and Thigh Workout for Beginners (Monday & Saturday)

Side Lunges

Walking Lunge

Side-Lying Leg Lifts

Hip Extensions

Glute Video (Tuesday & Friday)

Is this summer butt challenge different from the Glute, Butt, Booty Challenge? Yes! This challenge has some of the same workouts but we’ve kicked it up a notch to make it even more challenging! Remember, if it doesn’t challenge you, it doesn’t change you!

This summer butt challenge takes place over the course of 7 days. After the 7-day challenge is complete, feel free to continue performing these workouts. You can work each major muscle group 2-3 times per week for best results.

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Let us know what you thought about this challenge. Leave us a comment below!

Editor’s Note: Originally Published Jun 26, 2012

This post may include affiliate links.

Gale Compton

Gale co-founded SkinnyMs. with a goal to provide women with delicious recipes, fitness routines, and ways to reach their ideal weight. Gale has been featured on the Today Show in which she won a cook off for the best Lasagna. Be sure to search for her winning recipe, Skinny Lasagna Rolls.

Guided by her firm belief in healthy eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run with her dog Maggie and has completed numerous half-marathons.

More by Gale


    1. I did day one today and it only made my legs hurt. Am i doing it wrong? The butt burner made the tops of my legs burn . not my butt

    2. Hi how do you recommend that someone (me) do your challenges along with my usual weight lifting routine
      I just started doing my 12 week plan and I would like to continue but adding one of your summer challenges

      1. Ericka, For example, on your glute day, switch out with a butt challenge and the same for the other muscle groups. This can be done every other week
        and is perfect for preventing plateau. Or, if you have two rest days, do one of our challenges and take one rest day. Get creative! 🙂

  1. This has been great!  What advice do you have for following weeks? Can I do it several weeks in a row?

    1. The 7 day challenges are for 7 days only. Afterwards, you can choose your favorite routines(exercises) from the challenge and incorporate them into regular workouts…1-2 days a week!

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  4. I have a question about the circuit training on Tuesday and Saturday – you say it's 6 x 40 seconds = 4 minutes, but it's actually 8 x 40 seconds because you do the step ups and the leg extensions for 30 seconds on each leg, making it 5 minutes. Unless I'm doing it wrong?! @skinnyms:disqus 

      1. Are you changing The Leg Extentions and Step Ups to 15 seconds for each leg. Or is is 15 seconds for all instead of the 30 that is listed?

        1. Ladena, It’s 15 seconds for each leg. If it’s easier for you, do 15 reps each leg. 🙂

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  6. Love, love, love your website.  Thanks so much for having the videos to show correct form for the exercises and all the motivation.  I have no more excuses.  🙂

  7. I am on day #6 and have lost an inch in my butt! I am excited to try your other challenges!!!!

  8. I can not find an example of the heel clappers or the butt blaster, I want to do the workout but need help on what the exercises are.

  9. Hey I'm going to take this challenge! But one question what are but burns like which video? Thanks 🙂

  10. Is it OK to take a few minute breaks in between? I have bad knees and a horrible back, so they can only handle so many up and down movements.

  11. It might be a stupid question but I'm a little confused. What exactly are the stiff legged deadliest and the leg extensions?

  12. Loving this! Going to start tomorrow. Question though, are heel clappers just standing on your toes and literally clapping your heels (wizard of oz style)? Thanks!

    1. Bridgett, There's a demo in the video labeled Circuit Training Monday & Saturday. It's just laying face down and bringing your legs in and out while touching your heels each time.

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  14. This was such a great workout! I just finished the last one and I really saw results…I have less cellulite and my legs/butt are more toned! Definitely going to try some of your other workouts

    1. Erin, YEAH!!! I agree, it's a really effective workout. Be sure to continue working the glutes 1 to 2 x's weekly. You can choose some of the exercises and mix them up. Thanks for your feedback.

  15. I did day one today The sunday workout , I feel like it only worked my leg muscles, am I doing it wrong? The Butt burners didn’t make my butt burn just the top of my legs.

  16. for the Glute Video on Tues and Fri it says (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg…leg weights optional) however if you follow the video it has you do only 30 fwd lunges and it shows hip extensions not leg extensions. am I suppose to follow the video or just use is at a guild?

    1. Kal, Thanks so much for pointing that out. I’ve made the correction. See below:
      Glute video (follow video) (3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg…(leg weights optional)

    1. Sacb, Our Summer Leg’s Challenge should be going on the site later this week. You’ll love it! 🙂

    1. Bev, The best exercise for saddlebags is Stiff-Legged Deadlifts. Be on the look out for our Summer Legs Challenge, launching this week.:)

  17. hello! love the workout; one question, though. will it also work my legs, or do i have to do different exercises for legs? (i plan on combining this with the arms & ab 7 day workout and i want to know if i have to look for different leg stuff)

    1. Qua, This challenge definitely works the legs as well. I’m currently working on a Summer Legs Challenge that will be out soon. Stay tuned! 🙂

  18. Hiiiii, I am loving all of your challenges! The example videos are such a huge help, but most importantly everything is nicely organized and easy to follow..a definite plus! I have a question that I haven't been able to get a clear answer on, so I'm hoping you have some input! Im a small girl, 5'2, but I am pretty top heavy, I only weigh about 115… I love exercising, but I can't really run or do a lot of "bouncy" type workouts because I lose weight the fastest in my chest…any suggestions on workouts…or should I be working on strengthening my pectoral muscles? Thanks!

  19. Found this through Pinterest and will begin this program! (Please, oh please, let this work!!!)

    1. Sam, You’ll need to watch the video. Lay on your stomach, raise your head and chest off the floor, now move your legs in and out, touching your heels each time.

  20. In the initial 4 days, you really feel the burn! But afterwards, it gets less and less tolling and more efficient – plus you psychologically start to feel the results! It's a great workout routine. Thank you 🙂

  21. Hi! Is this workout for skinny people? Like, super-skinny people? Butt burns seems like a workout for people with a heavy butt. I don't have it heavy, but I want to tone it and keep it firm. So should I follow the above routine?

  22. And also, I can't seem to play the Stretching Warm-up video because it has got some Copyright Issues in my country. So could you post any alternate link for a similar video?

    1. Ginger, If you use heavier weights, 15 lbs for routines calling for dumbbells, yes. I highly recommend step-ups with 10-15 lbs dumbbells. Do 3 sets of 12-15 reps on each leg.

    1. It’s to tighten, round and lift. You could also lose inches. You would only get a bigger butt if you use heavy weights.

  23. I'm 7 months pregnant, started to lose some definition in my legs… Did this challenge and am back on track to staying toned throughout my pregnancy! So AWESOME! Thank you!

  24. Actually, stretching over 2 seconds before excercise locks up the muscles. You can stretch after the routine 15-30 seconds, not before.

  25. Am gonna start this! Motivated by this video.My butt is of 42 inches. if i do this regularly, How many weeks will be required to reduce my butt size to 36?

  26. so im starting this tomorrow..will this really make my butt rounder? im skinny with a small butt..n i want it like..rounder. this will work within 7 days??

    1. It’s a great start. You have to continue working on your butt in order to get and keep it firm and round. Look over our other workouts for glutes and do 2-3 weekly…after the 7 Day Challenge. Here you go:

    1. Abby, I would definitely do them on separate weeks. By doing both at the same time, you are more prone to injury. So, please do them on separate weeks. Thanks!

    1. Shelby,

      Lay on your stomach, raise your legs as high as possible, and clap your heels together. Move your legs in an in and out motion and touch you heels together with each move.

  27. hi. im looking for some butt exercises for myself. but i wonder if these exercises are good for me.
    im a bit skinny. my BMI s only 17,7 (while it must be at least 18,5 to be "normal"). so i dont quite have anything to "tone up" since i have NO BUTT. i have been trying to put on some weights, with hope that i would get something in my butt, by eating more, but everthing goes to my tummy. so now i wanna find some exercises which can help me to build up my butt (aka to "get a bigger butt").
    any tips or advices are appreciated. thanks.

  28. I am a guy and I want to loose volume on the butt, should I do this challenge ? And how should do it (with or without weights ?)

    1. Jessica,

      Cardio is built into the 7 Day Program. I would recommend doing just this program for the next 7 days then get back to running. It's important not to overdo it. 🙂

  29. I dont understand what you mean by "Following the 7 days, feel free to use any of the workouts but keep in mind that each major muscle group should be worked out one to two times weekly with at least 3 days rest in between."
    Do you mean that i suppose to take a 3 day rest between each 7 day workout or that after each day is a 3 day rest?!?!?

    1. Nom, After the 7-Day challenge, work major muscle groups, i.e. glutes, 1-2 times per week with a 3 day rest in between workouts. For example, Monday – Glute workout, Friday – Glute workout. The next week switch up your glute workout days.

  30. I just finished Day 6 and i have noticed a lift in my butt!! This challenge is a little difficult at first, especially considering I hadn't worked out in a while, but it is so worth it in the end! Stick with it to see the results!!!

  31. Do you have any before/after photos of real life people? That is what motivates me most. I've done 2 days and really feeling it. Thanks!

    1. This challenge is a great place to start if you are looking to firm up your backside and increase muscle. While just seven days is not long enough to see much of a difference in the mirror, it is long enough to feel a difference. By continuing to work your rear-end after this challenge is complete, you will be able to increase your muscle mass over time.

    1. Just complete the circuit for each day only one time, so you would complete 100 prisoner squats on Monday. 🙂

  32. Quick question, I have been looking through the comments, and I am wondering: how long did it take to see results? The challenge is for one week and after picking some exercises and taking a couple days off in between, but is it effective enough to be worth it?

    1. Kelsey, This is truly a challenge and an excellent plan to help tone and lift the glutes. With all of our 7-day summer challenges, we’ve received emails and messages about seeing positive results. With that said, 7 days is the beginning and will need to be followed by continued commitment, if positive results lasts.

      Here’s an excellent training plan that is specific to what you’re looking for

  33. To add on to the previous comment, my goal is to increase my butt size. Will continuing the pricedure overtime help or just strengthen the muscles?

  34. wait a second… are these workouts for a bigger butt or smaller butt? I’m trying to get my butt bigger and shaped. Should I do this routine?

  35. Hey, a lot of these workouts seem to only burn my upper legs does this mean that it’s only working on my legs and not my butt ?

    1. Morgan, It’s working the glute muscles primarily. The upper thighs are the secondary muscle ground that’s worked.

  36. Just wondering how many calories you butn doing these workout??… im counting my calorie intake on a app i have

    1. Ivette, Calorie burn was not calculated for this workout as it would depend on numerous variables, i.e., size, age, sex, etc..

  37. Just finished this and WOW!!!! These kicked my butt the first few days (super sore, couldn’t even walk down stairs without hobbling) but after wednesday these got a lot less harder and more motivating! I couldn’t even do 25 prisoner squats in a row Sunday but by the end of the week I did 75 in a row! For someone who has never exercised before basically EVER.

    I wanna mention, the SECOND I collapsed after finishing the last workout today, my Spotify playlist randomly (and perfectly) shuffled to Victorious by Panic! At The Disco. such a good fit!

  38. I have been sick and as a result have lost muscle in in my arms (forearms as well as my upper arms) and my thighs. which has caused my skin to wrinkle I’m interested in what exercises to do and foods to eat to gain weight. Any help is appreciated!


    1. JP, For weight gain, it’s always a good idea to eat more calorie dense foods while making sure they are not filled with unhealthy ingredients. I’ll make some recommendations below. Here are tons of arm workouts.

      Pasta Dishes
      Smoothies (recipes with coconut milk are good for weight gain)

      Hope this helps! 🙂

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