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- Tierra Everett's 21-Day Booty Challenge Is Here to Strengthen and Tone Your Glutes
Tierra Everett's 21-Day Booty Challenge Is Here to Strengthen and Tone Your Glutes
Getty / Kilito Chan
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.
- Banded wall sit
- Banded squat jump
- Banded glute kickback
- Banded glute bridge
- 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.
Getty / Kanawa_Studio
Banded Wall Sit
- Stand with your back against a wall and a booty band around your thighs. Your feet should be hip-width distance apart or a tad closer.
- Bending your knees, slide your back down the wall until your knees are at 90-degree angles.
- Your knees should be over your ankles as you hold this position, and you should be pushing your thighs outward against the resistance band to maintain tension.
Getty / Khosrork
Banded Squat Jump
- Stand with your feet shoulder-width apart, your chest tall, and a booty band around your thighs.
- Hold your hands at chest level, and bend your knees to push your butt back into a squat like you’re sitting on a chair, engaging your core.
- Push your thighs outward against the resistance band to maintain tension.
- Keep your chest lifted, and do not let your lower back round.
- Jump up explosively, swinging your arms backward as you do.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground and with control.
- If these are too high-impact for you, try traditional squats instead.
POPSUGAR Photography
Banded Donkey Kick
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips. A booty band should be around your thighs.
- Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes.
- Your back should remain perfectly still in a neutral spine.
- Return to your starting position to complete one rep. After your set is complete, switch legs and repeat.