The Ultimate 30-Day Butt Challenge For Runners

Looking to build stronger Glutes? I got you covered. Today I’m sharing with you a powerful 30-day butt challenge for a powerful glute workout challenge. 

But before I do that, let’s first take a look at the many muscles that make up the butt.

Enter The Glutes

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

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 With Stronger Glutes

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.

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 30-day butt challenge, you’ll be performing exercises that target your glutes in multiple directions.

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

The 30-day Butt Workout Challenge

Workout Instructions: Perform each glute exercise for two to three sets of 12 to 16 reps per exercise. Then rest for 30 to 45 seconds between sets.

The 30 Day Butt Challenge – 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

The 30 Day Butt Challenge – 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

The 30 Day Butt Challenge – 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 of the 30 day butt challenge

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

Conclusion

There you have it. The above 30-day butt challenge is a powerful workout program that can help you build powerful glutes muscles for your running pleasure. So, please take action and complete the glute workout challlenge ASAP. Otherwise, nothing will change. And you don’t want that.

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David Dack

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