Build a Better Butt in 22 Days With This Glute Workout Program (2024)

Simply put, Athlean-X founder Jeff Cavaliere C.S.C.S., does not want you to have a flat (or weak) ass. He's previously shared his 4 favorite exercises to strengthen your weak glute muscles. And now, he's sharing the ultimate 22-day glute and hamstring workout plan that will give you a strong, pronounced backside.

"Everything you need to build your butt and kickstart a better looking backside is here in a mapped out plan," says Cavaliere.

On Day 1, you start with a simple (and honest) assessment of your current glute situation in the mirror.

"Take a look and make note of what you see. Do you have a flat butt? Does it sag when looked at from behind? Do you lack round glutes that make everything you wear look better? Be honest and compare the changes after just the first 22 days of this plan," says Cavaliere. "Remember, there is nothing stopping you from repeating this glute workout for subsequent rounds and more improvements."

According to Cavliere, his plan is based on strength training days that alternate between glute-focused days and hamstring-focused days.

"The structure of the hamstrings focused exercises will help to also help offload the glutes a bit and give them a chance to recover while still keeping the volume higher than you are used to and capable of producing faster gains.," says Cavaliere.

And on days in between the strength training sessions, you will have the option to perform either a corrective glute workout or take an off day.

"Regarding the correctives, they are incredibly important. In order to build rounder glutes you are going to want to train the muscles through all three planes of motion," says Cavaliere. "These days will compliment the work you are doing on the other glute workout days and help to accomplish just that."

And as he mentioned, you can take a day off—but only if you are feeling fatigued.

"The goal of this glutes workout progression is to keep the volume a bit lower on individual training days but increase the volume overall over the course of the three weeks," says Cavaliere.

According to Cavliere, this 22-day glute workout is similar in structure to an anterior posterior workout split where you train your legs six days per week (three for the quads and three for the glutes and hamstrings).

Ready to get started? You'll need a few pieces of equipment: dumbbells, a platform like a bench to step up on, and a barbell. Each workout should take no longer than 20 minutes, according to Cavaliere. Here is the structure that you will repeat for the full 22-day workout plan.

The 22-Day Glute and Hamstring Growth Workout Plan

GLUTE DOMINANT DAY 1

ACTIVATION / WARMUP:
- Toe Down Hip Lift - 30 seconds per leg
- Toe Up Hip Lift - 30 seconds per leg

  1. Barbell Hip Thrusts - 3 to 4 sets of 10 to 12 reps (NOTE: If you don't have a barbell, you can use your dumbbells.)
  2. Long Leg Marches - 3 sets of 1 minute
  3. Forward Leaning Step Ups - 2 to 3 sets of 10 reps per leg

CORRECTIVES DAY 1

-Reverse Hypers - 3 sets of 15 to 20 reps
-Hip Drops - 3 sets of 15 to 20 reps per leg

HAMSTRING DOMINANT DAY 1

ACTIVATION / WARMUP:
- Toe Down Hip Lift - 30 seconds per leg
- Toe Up Hip Lift - 30 seconds per leg

  1. Barbell RDLs - 3 to 4 sets of 10 to 12 reps
  2. Prone Frog Curls - 3 of 1 minute
  3. Curtsy Lunges - 2 to 3 sets of 10 reps per leg

    CORRECTIVES DAY 2 (OR OFF)

    IR Hip Lifts - 3 sets of 15 to 20 reps per leg
    Fire Hydrants - 3 sets 15 to 20 reps per leg

    GLUTE DOMINANT DAY 2

    ACTIVATION / WARM UP:
    - Toe Up Hip Swings x 30 sec each leg
    - Toe Down Hip Swings x 30 sec each leg

    1. SL Barbell Hip Thrusts - 3 to 4 sets of 8 reps per leg
    2. DB Frog Press - 3 sets of 1 minute
    3. Low Bar Squats - 3 sets of 10 to 12 reps

    CORRECTIVES DAY 1

    Reverse Hypers - 3 sets 15 to 20 reps
    Hip Drops - 3 sets 15 to 20 reps per leg

    HAMSTRING DOMINANT DAY 2

    ACTIVATION / WARMUP:
    - Toe Up Hip Swings - 30 seconds per leg
    - Toe Down Hip Swings - 30 seconds per leg

    1. DB Single Leg RDLs - 3 to 4 sets of 8 reps per leg
    2. Slick Floor Bridge Curls - 3 sets of 1 minute
    3. DB Bulgarian Sprinters - 2 to 3 sets of 10 reps per leg

    CORRECTIVES DAY 2 (OR OFF)

    IR Hip Lifts - 3 sets of 15 to 20 reps per leg
    Fire Hydrants - 3 sets of 15 to 20 reps per leg

    Build a Better Butt in 22 Days With This Glute Workout Program (2)

    Build a Better Butt in 22 Days With This Glute Workout Program (3)

    Emily J. Shiffer

    Contributing Writer

    Emily Shiffer has worked as a writer for 10 years, covering everything from health and wellness to entertainment and celebrities. Her work has been featured in Women's Health, Runner's World, PEOPLE, and more. She lives in Charleston, South Carolina.

    Insights, advice, suggestions, feedback and comments from experts

    As an expert and enthusiast, I have a wide range of knowledge on various topics, including fitness and exercise. While I have personal experiences or a physical body, I can provide information based on research and expert advice. In the case of this article, I can analyze the content and provide insights based on the concepts mentioned.

    The article discusses a 22-day glute and hamstring workout plan shared by Jeff Cavaliere, the founder of Athlean-X. The plan aims to strengthen and shape the glute muscles. It consists of glute-dominant and hamstring-dominant workout days, as well as corrective glute workouts and rest days in between. The structure of the plan is similar to an anterior posterior workout split, where you train your legs six days per week, alternating between quads and glutes/hamstrings.

    The glute-dominant workout days include exercises such as barbell hip thrusts, long leg marches, and forward leaning step-ups. The hamstring-dominant workout days include exercises like barbell RDLs, prone frog curls, and curtsy lunges. The corrective glute workouts focus on training the glute muscles through all three planes of motion.

    It's important to note that the article mentions the need for equipment such as dumbbells, a platform or bench, and a barbell for the workouts. Each workout is expected to take no longer than 20 minutes.

    While the article provides a detailed workout plan, it's always a good idea to consult with a fitness professional or trainer before starting any new exercise program. They can assess your individual needs and help tailor a plan that suits your goals and abilities.

    Please let me know if there's anything specific you would like to know or discuss further about this topic!

    Build a Better Butt in 22 Days With This Glute Workout Program (2024)

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