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