The Ultimate 30-Day Butt Challenge For Runners

I hate to break it to you, but if you want to become the best runner (and athlete) you can ever be, then you have to work your butt off, literally and figuratively.

First and foremost, you have to keep exercising on a regular basis. Run, bike, swim, lift weights and all the sort.

Secondly, you have to work your butt off by doing plenty of glute strengthening exercises.

Enter The Glute

The glute is powerhouse muscles that surround the pelvis.

Three main muscles make up the glutes: the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. These are the building blocks of the fleshy part of your butt.

But, all in all, why do you need to strengthen your glutes?

Well, here a few reasons:

Key For Running Power

The glutes are one of the most important muscles we need for running.

While running, your glute muscles hold your pelvis steady and level and help propel you forward with every step you take.

In fact, I’d go as far as to say that when it comes to running, glutes strength and endurance is of paramount importance.

As a result, if you are struggling to keep consistent running pace or find it hard to power up a hill while running, then you might need a bit strength in your butt.

Dodge Injury

Research has linked weakness in the glutes with a myriad of overuse injuries, including Runners Knee, and IT band syndrome.

In other words, if you have chronic overuse injuries (think Runners Knee and the sort) then glute weakness might be to blame.

The good news is, research has also proven that adding strength and power to your glute is one of the best things you can do to injury-proof your running body against common ailments.

For more on the importance of glue strength, check my post here.

Enter The 30-Day Butt Challenge

That’s why today, dear reader, to help you kick your butt into shape, I’m sharing with you this awesome 30-day glute challenge.

This 30-day butt challenge has roughly 4 to 5 exercises which you have to do each workout day.

Up the Ante

Make sure to increase the time you spend doing the exercise by slowly increasing the length day by day to help you build more strength and endurance.

Inside of this challenge, you are going to find movements and exercises that target your glutes in multiple directions.

(You’ll find YouTube and form tips description for each exercise below the 30-day plan.)

The 30-day Glute Workout Challenge

Please, perform each exercise for two to three sets of 12 to 16 reps per exercise.

Rest for 30 to 45 seconds between sets.

Week One

Day 1:

Perform three sets of:

15 Basic Squats

15 Basic Squat With Side Leg Lifts

Day 2:

Perform three sets of:

10 Medicine Ball Good Mornings

12 Reverse Lunge

One-minute Wall Sits

Day 3:

Perform three sets of:

15 Sumo Squats

One-minute Glute Bridge

Day 4:

Rest

Day 5:

Perform three sets of:

12 Medicine Ball Lateral Lunges

15 Lunge Jumps

20 Ice Skater Hops

Day 6:

Perform three sets of:

12 Narrow Squats

12 Narrow Squat With Back Kicks

Day 7:

Rest

Week Two

Day 8:

Perform three sets of:

One- minute Single-Leg Hip Bride

12 Donkey Kicks

12 Kettlebell Swing

Day 9:

Perform three sets of:

12 Bulgarian Split Squat

15 Clamshells

15 Sumo Squat

Day 10

Perform three sets of:

12 Thrust Barbell Squat

12 Walking Dumbbell Lunge

20 Squat Jumps

Day 11

Rest

Day 12

Perform three sets of:

12 Single-Leg Front Raises

12 Single-Leg Straight-Leg Deadlift

12 Narrow Stance Squat

Day 13

Perform three sets of:

12 Goblet Reverse Lunge

One-minute Glute Bridge Hold

12 Glute Kickbacks

Day 14:

Rest

Week Three

Day 15:

Perform four sets of:

15 Basic Squats

15 Squat with Back Leg Lift

One Minute Glute Bridge Hold

15 Basic Squat With Side Leg Lifts

Day 16:

Perform four sets of:

10 Medicine Ball Good Mornings

12 Reverse Lunge

12 Glute Kickbacks

One-minute Wall Sits

One-minute Lunge Holds

Day 17:

Perform four sets of:

15 Sumo Squats

15 Squat with Back Leg Lifts

15 Plie Squats

One-minute Glute Bridge

Day 18:

Rest

Day 19:

Perform four sets of:

12 Medicine Ball Lateral Lunges

15 Squats jumps

15 Lunge Jumps

15 Frog jumps

20 Ice Skater Hops

Day 20:

Perform four sets of:

12 Narrow Squats

12 Step-ups on a box

12 Narrow Squat With Back Kicks

12 Hip Thrusts

Day 21:

Rest

Week Four

Day 22:

Perform three sets of:

One- minute Single-Leg Hip Bride

12 Donkey Kicks

12 Kettlebell Swing

Day 23:

Perform three sets of:

12 Bulgarian Split Squat

15 Clamshells

15 Sumo Squat

Day 24

Perform three sets of:

12 Thrust Barbell Squat

12 Walking Dumbbell Lunge

20 Squat Jumps

Day 25

Rest

Day 26:

Perform four sets of:

12 Single-Leg Front Raises

Lateral Mini-Band Walk

12 Single-Leg Straight-Leg Deadlift

12 Narrow Stance Squat

Two-minute Lunge Holds

Day 27

Perform four sets of:

12 Goblet Reverse Lunge

One-minute Glute Bridge Hold

12 Squat with Side Leg Lifts

12 Glute Kickbacks

12 Medicine Ball Single-Leg RDL

Day 28

Rest

Day 29

Rest

Day 30 – Final Day

Perform five sets of the following exercises:

15 Basic Squats

15 Thrust Barbell Squats

15 Basic Squat With Side Leg Lifts

15 Clamshells

10 Medicine Ball Good Mornings

15 Sumo Squats

One-minute Glute Bridge

15 Frog jumps

12 Narrow Squats

15 Squats jumps

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David Dack

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