7-Day Booty Builder

This 7-day Booty Builder challenge is a focused, time-efficient glute program designed to light up your glutes every day without overtaxing your joints. Across the week, you’ll rotate through hip thrust and bridge variations for powerful hip extension, unilateral movements for balance and symmetry, and lateral/abduction work to strengthen the glute medius and minimus for better hip stability. High-rep sets, strategic pauses, and short rest periods create a strong metabolic stimulus and mind–muscle connection, helping you feel and find your glutes quickly. Expect better posture and pelvic control, improved knee and low-back resilience through stronger hips, and a noticeable boost in shape and firmness from consistent daily volume. With minimal equipment (bodyweight and optional mini-bands), each 20-minute session stacks targeted work so you can progressively increase reps or tempo as the week goes on. Finish the week with heightened glute activation, more stable single-leg mechanics, and a lasting pump that carries into your other training and daily movement.