This 30-Day Legs & Butt Fitness Challenge contains everything you need to get started if you want to improve your lower body fitness and strengthen and tone your legs and butt from every angle. The glutes, quads, hamstrings, inner thighs, outer thighs, and even calves will all benefit from the workouts in this challenge. Building a strong lower body will enable you to move more freely throughout the day and in your daily training regimen; you’ll look and feel great! Are you ready to begin? Continue reading to learn everything you need to know about developing a stronger lower body.
This challenge includes just bodyweight movements, so all you’ll need is yourself, some drive, and a yoga mat to complete it. Two entire rest days are included in each week, as well as five days of intensive lower body activity. There are four exercises in all, and they will remain the same throughout the challenge. You’ll begin with three sets of five reps of each exercise and gradually increase to five sets of 20 reps of each exercise. Follow the rep range indicated in the chart below, but feel free to change it up as required to match your schedule and fitness level. Because this is a rep-based challenge, you can take as much time as you like between sets, but aim to complete the whole set of repetitions before resting. I recommend doing 2-3 days of cardio each week for the best results throughout this challenge. It’s crucial to remember that burning calories is a vital part of reducing weight, so if you’re attempting to reduce fat or weight while participating in this challenge, the extra exercise will help you burn more calories.
Squats – Standing with your feet shoulder width apart and toes pointed straight forward, execute a squat. To maintain balance, sit back with your hips as if in a chair, maintaining your chest high, back neutral, and core active. As you return to your starting position, press through your heels, squeezing your glutes at the peak of each rep. If you want to increase weight for this exercise, hold two dumbbells at your sides or a single weight at chest level with both hands.
Lunges from the front to the back – Stand with your feet hip width apart and your toes pointed straight forward. Keep your chest up, your core engaged, and your eyes straight ahead as you take a light stride forward with your right foot. Shift your weight to your right leg and lunge forward, simultaneously bending your front and rear knees until both legs create a 90-degree angle. Return to your starting posture by pushing off your right leg and tapping your right leg down for balance at the top if necessary. Continue the exercise by pulling your right leg back to complete a back lunge; when you dip back with your right leg, your weight changes to your left leg.
Side lunges – Stand with your feet shoulder width apart and your toes pointed straight front. Keep your chest up, your core engaged, and your gaze fixed on the road ahead. With your right foot, step out to the right, landing lightly, and shifting your weight into your right leg. Lunge as low as you can, shifting your weight back with your hips and bending your right knee while maintaining your left leg straight. Return to your starting position by pushing off the right leg and shifting weight back into the left leg. If needed, tap your right foot down for balance at the top. To descend into a curtsy lunge, cross your right leg diagonally behind your left and bend both knees.
Bridges – Begin by laying flat on your back with your knees bent, your feet firmly planted on the ground, and your hands at your sides for support. Engage the glutes to drive up into the hips while keeping your core tight and your spine neutral. Lower yourself to the ground slowly and repeat. Tip: Glute bridges are a fantastic glute isolation exercise, but by maintaining toes pointing upward and away from the ground and using your heel as a base of support, you may integrate the hamstrings more.