With a special buttocks and lower body challenge adapted to your level, get back into shape and sculpt your silhouette in 3 to 4 weeks! Discover the most effective targeted exercises to strengthen the lower body and the benefits of muscular buttocks, which go far beyond appearance!

What Is the Importance of Muscular Legs and Buttocks?

The gluteal muscles are involved in most movements: getting up, lying down, walking, running, jumping, stepping over an obstacle, etc. To maintain a balanced figure and keep your legs working at their best, there’s nothing like strengthening your muscles! Apart from the visual aspect, which is very easily noticeable, toning up the lower body offers nothing but advantages:

• Muscular buttocks help to maintain ease of movement. When the buttocks are not developed enough to fulfil their function, adjacent muscles take over, which can create imbalances in the long term: you might as well maintain these powerful muscle groups!
• Strengthening the lower body is an excellent way to improve your sporting performance.
• By combining leg and buttock strength with good posture, you can relieve hamstrings, hips and lower back pain while protecting your knees!

When it comes to physical activity, the most effective approach is to focus on regular exercise. Regardless of the type of discipline practised, leg and buttock muscles can be built up at any time, as part of a training programme or to get back into shape.

The Buttocks and Lower Body challenge: Format and Tips for Success

To start training and quickly build up healthy muscle mass all over your lower body, challenge yourself with a special gluteal challenge over several weeks. Here are a few examples of bodyweight exercises that can be done anywhere and without equipment to achieve muscular buttocks in record time:

• Squats: Standing with your feet at hip-width, crouch at 90° with your arms outstretched and fixate on a point at eye level to maintain balance. Make sure you keep your back straight.
• Donkey kicks or mule kicks: On all fours, arms outstretched and resting on your knees, raise one leg up so that the knee is horizontal to the hip, keeping the leg bent at 90°. This exercise with a hip extension will quickly become your secret weapon to strengthen your glutes and create nice rounded buttocks.
• Bulgarian lunges, or Bulgarian squats, to strengthen your quadriceps and buttocks: Stand with one foot behind you on a support, for example, a bench, then bend down until your other leg is bent at 90° and stand up again.

To optimise the results of your gluteal and lower body challenge, adopt the right habits:

• Keep yourself sufficiently hydrated on a daily basis, but also before, during and after sessions.
• Take advantage of this challenging period to take stock of your diet and make the most of fresh produce and home-made dishes.
• Warm up before the workout and remember to stretch after each workout.

Beginner or Advanced: 2 Examples of Challenges for Muscular Buttocks!

During the leg and buttock muscle challenge, train every day, gradually increasing the number of repetitions of the exercises. Adapt the length and difficulty of the challenge to your level. Note that a repetition of a lateral exercise involves one movement on each side: 30 donkey kicks equals 30 movements for each leg.

The Buttocks and Lower Body Challenge Over 21 Days for Beginners

For a beginner’s fitness and strengthening of the buttocks, start slowly, with a 3-week challenge including a weekly rest day:

• Week 1: start at 30 squats / 30 donkey kicks / 30 Bulgarian lunges and add 2 movements per set each day.
• Week 2: start at 40 moves of each exercise and add 3 repetitions per day, to reach 55 repetitions of each exercise before the recovery day.
• Week 3: start the week with 60 repetitions and add 4 movements per day. By day 20, you should manage to complete 80 repetitions of the 3 exercises and see your progress visually: you should be proud of yourself!

Feel free to split the series in two and add breaks to recover properly.

The 31-Day Challenge for Experienced Athletes

If you already practice a sport and wish to go further, take on a 31-day buttocks challenge. Start with 50 squats / 50 donkey kicks / 50 Bulgarian lunges, then add 5 reps per set each day. By training daily, on the 31st day, you will reach 200 reps: a guaranteed buttock challenge! All you have to do is incorporate a few regular maintenance exercises into your sports routine to maintain the benefit of the challenge and keep your buttocks muscular.

Check out our Fitness & Training page for more advice.