Tierra Everett's 21-Day Booty Challenge Is Here to Strengthen and Tone Your Glutes

Samantha Brodsky

If you're looking for a stronger backside (your best side), you're in luck. We have a three-week lower-body challenge straight from NASM-certified personal trainer Tierra Everett to jump-start your booty gains. This 21-day plan is something you can do by yourself or send to friends so they can join in on the fun. It's about consistently performing exercises that will help strengthen your glutes along with your hamstrings and quads.

21-Day Butt-Building Challenge

Equipment needed: booty band

Directions: Warm up for a few minutes. Then, perform all five of the banded exercises listed below for the designated amount of time and number of rounds per day. For the unilateral moves, break up the designated time for your left and right side (meaning, if you're doing 30 seconds of work, dedicate 15 seconds to your left side and 15 seconds to your right). Treat the moves like a circuit, completing one right after the other. Rest for 30 seconds after going through the five exercises, and start from the beginning again. Once your workout is complete, be sure to do some static lower-body stretches to cool down.

Check out the plan ahead, and keep reading for specific instructions for each of the exercises.

  1. Banded wall sit

  2. Banded squat jump

  3. Banded glute kickback

  4. Banded glute bridge

  5. Banded donkey kick

Day

Reps

Day 1

30 seconds each exercise x3

Day 2

30 seconds each exercise x3

Day 3

Rest

Day 4

30 seconds each exercise x3

Day 5

30 seconds each exercise x3

Day 6

Rest

Day 7

30 seconds each exercise x3

Day 8

40 seconds each exercise x3

Day 9

Rest

Day 10

40 seconds each exercise x3

Day 11

40 seconds each exercise x3

Day 12

Rest

Day 13

40 seconds each exercise x3

Day 14

40 seconds each exercise x3

Day 15

Rest

Day 16

60 seconds each exercise x4

Day 17

60 seconds each exercise x4

Day 18

Rest

Day 19

60 seconds each exercise x4

Day 20

60 seconds each exercise x4

Day 21

Rest

Everett suggests using a fabric booty band, otherwise known as a mini resistance band, because they don't roll up or slide as much as certain elastic ones do. You can modify the challenge to meet your personal fitness level, but she told POPSUGAR that the structure she does not want you to change is the assigned rest days - those are extremely important to help your muscles recover and, in turn, get stronger.

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.