30-Day Bum Lift Challenge: Perfect For Growing Your Glutes!

30-Day Bum Lift Challenge: Perfect For Growing Your Glutes!

Who doesn’t dream of having a strong, toned, peachy bum? Well, we have the perfect 30-day bum lift challenge, perfect for growing your glutes! Sure, we all want more shapely and well-defined glutes, but the benefits go beyond just appearance. Taking on our 30-day bum lift challenge will also increase your strength and stability, all while sculpting a peachy bum. See results in just one month!

The 30-Day Bum Lift Challenge:

Weeks 1-2: Building a Foundation

We’ll start things off fairly comfortably for you all with some exercises everybody can do, whatever level you are at on your fitness journey.



Squats are a great way to start your fitness challenge. They can be altered as you please, whether it's making them harder as you progress or implementing equipment. Squats really are great for building strength in the glutes.

  • Start with bodyweight squats and gradually add resistance.
  • Aim for 3 sets of 15 reps.



Lunges are a great exercise for boosting your bum, as, like squats, you can alter the exercise to best suit your level of fitness. Again, think about making your lunges harder as you progress throughout this challenge, and also debate adding in some equipment, such as dumbbells.

  • Forward and reverse lunges activate different parts of the glutes.
  • Aim for 3 sets of 15 reps.

Glute Bridges:


Stepping things up a bit now, glute bridges, as the name suggests, are a real favourite for solely targeting your glutes. But don’t panic! As long as you get down to the correct form, this exercise can be a great addition to future workouts. See our example gif for guidance if you are unsure. 

Lift your hips towards the ceiling, squeezing your glutes at the top.

Complete 3 sets of 20 reps.

Leg Press:


We understand not everyone will have access to a gym, but should you be able to, the leg press machine is a highly recommended exercise to incorporate into your challenge. Again, set a suitable weight that you can comfortably bench with little issue, and go from there.

  • Utilise the leg press machine to target your glutes as well as other muscles in your legs.
  • Perform 3 sets of 12 reps.

Weeks 3-4: Intensifying the Burn

Okay, the big step up is here. Let’s drive this challenge home with some exercises that are sure to push you. After all, no pain, no gain, right?



Don’t be put off by its 'scary' name; deadlifts are going to become your best friend! You will need some form of equipment for this exercise, a weights and a bar in particular. Again, know your limits when it comes to what weight you can handle, as form is vital with this exercise.

  • Incorporate both traditional and Romanian deadlifts.
  • Aim for 4 sets of 10 reps.



One of the nicer exercises towards the end of this challenge, the step-up is great for those looking to get a quick exercise in between their busy schedules. You can actually do this exercise at home using your stairs as the equipment; just ensure you’re not making things too easy on yourself! Take your time with this exercise; it's not about quantity but quality of performance.

  • Step onto a bench or platform, engaging your glutes.
  • Complete 4 sets of 15 reps per leg.

Side-Lying Leg Raises:


So, you might need a bit more room than usual for this exercise. And do not be fooled by the lying-down element; this couldn’t be further than a rest. Again, form is key with this one, so really focus on that. Like a couple of exercises in this challenge, you can also make things harder for yourself by incorporating a form of equipment, in this case a resistance band, which is highly recommended.


  • Focus on the abductor muscles for a well-rounded workout.
  • Perform 3 sets of 20 reps per leg.

Curtsy Lunges:


Yes, lunges are back because they are just that successful! This rendition of the standard lunge is proven to grow strength within the buttocks while also increasing balance. Given its name for the movement and of this exercise, see our gif example to really achieve the correct form.


  • Add a twist to your lunges to target different parts of the glutes.
  • Aim for 3 sets of 15 reps on each leg.

Tips and tricks

Here is some advice from ourselves to really help you conquer the 30-day challenge. Remember, struggle is all part of progress; just think of the end result!

Proper form is key:

If we hadn’t made it clear enough by now, it’s vital that you ensure correct posture during your exercises. Doing so will effectively target the glutes and prevent any potential injuries.

Progressive Overload:

You should be looking to gradually increase the resistance over time to challenge your muscles and promote growth.

Include Stretches:

Often forgotten about, stretches are a key factor in determining success. Incorporate dynamic and static stretches to improve your flexibility and reduce muscle tightness.

Stay Consistent:

Dedicate time each day to the challenge to see optimal results. Don’t rush each workout; look forward to the journey and really hit it hard!

Fuel Your Body:

Just like stretching, you would be surprised at how many people forget about eating and drinking the right food and drink while on their fitness journey. Consume a balanced diet with an emphasis on protein for muscle repair and growth.

So, that’s it, really! If this 30-day bum lift challenge sounds like something you want to try your hand at, then do take it on and let us know how you found it.

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