If you could use better glutes but you’re not sure what glute workout to follow, your search ends here today. In this video, I’m going to show you a 22 day glute workout that you can do day by day for the next 3 weeks. Everything you need to build your butt and kick start a better looking backside here in a mapped out plan.
It starts on day one with a simple assessment 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. Remember, there is nothing stopping you from repeating this glute workout for subsequent rounds and more improvements.
From here you are going to perform one of four key workouts for glutes. Two of them are going to directly hit the glute muscles and the other two are going to strengthen the glutes by indirectly training them through the secondary hip extension function of the hamstrings. On every even day along the way to day 22, you will be performing one of these two styles of workouts. Alternate between the glute focused training days and hamstring workouts while remembering to also bounce back and forth between the two separate versions of each.
On your days in between the strength training days you will have the option to perform either a corrective glute workout or take an off day. Only if you are feeling fatigued is it advised that you take the day off. 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 3 weeks.
In the end, 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. This is similar in structure to an anterior posterior workout split where you train your legs 6 days per week (3 for the quads and 3 for the glutes and hamstrings).
The exact sets and reps are included in the workout video but are also laid out here for reference:
GLUTE DOMINANT DAY 1
ACTIVATION / WARMUP:
– Toe Down Hip Lift x 30 sec each leg
– Toe Up Hip Lift x 30 sec each leg
1. Barbell Hip Thrusts – 3-4 x 10-12
2. Long Leg Marches – 3 x 1 min
3. Forward Leaning Step Ups – 2-3 x 10 each leg
——————————————
CORRECTIVES DAY 1
1, Reverse Hypers – 3 x 15-20
2. Hip Drops – 3 x 15-20 each leg
——————————————
HAMSTRING DOMINANT DAY 1
ACTIVATION / WARMUP:
– Toe Down Hip Lift x 30 sec each leg
– Toe Up Hip Lift x 30 sec each leg
1. Barbell RDL’s – 3-4 x 10-12
2. Prone Frog Curls – 3 x 1 min
3. Curtsy Lunges – 2-3 x 10 each leg
——————————————
CORRECTIVES DAY 2 (OR OFF)
1. IR Hip Lifts – 3 x 15-20 each leg
2. Fire Hydrants – 3 x 15-20 each 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 – 3-4 x 8 each leg
2. DB Frog Press – 3 x 1 min
3. Low Bar Squats – 3 x 10-12
———————————————
CORRECTIVES DAY 1
1, Reverse Hypers – 3 x 15-20
2. Hip Drops – 3 x 15-20 each leg
——————————————
HAMSTRING DOMINANT DAY 2
ACTIVATION / WARMUP:
– Toe Up Hip Swings x 30 sec each leg
– Toe Down Hip Swings x 30 sec each leg
1. DB Single Leg RDL’s – 3-4 x 8 each leg
2. Slick Floor Bridge Curls – 3 x 1 min
3. DB Bulgarian Sprinters – 2-3 x 10 each leg
——————————————
CORRECTIVES DAY 2 (OR OFF)
1. IR Hip Lifts – 3 x 15-20 each leg
2. Fire Hydrants – 3 x 15-20 each leg
Remember, you can always repeat this 22 day glute workout for a better butt once you complete the initial 3 week plan. Perhaps, taking a week off before restarting will be advised if you are feeling fatigued. That said, many have been able to jump right back into another round of this without needing the extra rest due to the built in fatigue management provided with the optional corrective or rest days.
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. These days will compliment the work you are doing on the other glute workout days and help to accomplish just that.
If you’re looking for a complete day by day plan that doesn’t just build athletic legs but also gives you a step by step meal plan to get ripped fast, be sure to visit athleanx.com via the link below and start training like an athlete today.
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33 comments
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I am on it! I'll check back in 22 days to share my gorgeous rump.
Hey Jeff! Love the videos, been following you for awhile now and I’ve learned a lot. I’ve been hoping to see a video about the ‘pike press’. Is this an exercise you condone for shoulder development? Thanks!
An extra 0 or two, lmfao
Any substitute for the sock sliding on floor? Tried and lower back says not a chance lol
13:25 that’s the only flute excerise I will never do lpl
Jeff and Jesse taking pictures of their backsides ..bro.. romance
He talks so fast how do you slow this down????
What should you do if you really struggle with lower back pain and anterior pelvic tilt? Is this still safe to do?
I dont understand why dudes now days want to have a fat ass like sus a.f
Awesome ! Thanks!
Can you use this plan for other muscle groups
i wish they would give us a diet too
I have been watching you for years and I must say because of you I am so much smarter at the gym with my work outs,,,, priceless information… Thank you so much for everything you do.
Lmao this video is totally me. Got an ass like an ironing board, and looks like when someone sucked a lemon lmao
Brie Larson gonna sue somebody!
Are these circuit?
Can’t do prone frog curl at all. Any suggestions?
I am a runner who is quad dominant. I have been working on my posterior chain at the gym for some months now, but haven’t seen the glute development as much as expected. I would very much like to try your 22 day glute routine. The exercises are simple enough and ones I do, its just knowing how to put them all together!
Your workouts are great and effective . this is my day 3 and hav seen a lot of difference but, have gad a question , Are we supposed to squeeze our butt wen doing glute activation?
Don’t underestimate the value of the corrective days, they really help create the muscle-mind connection and are critical to the bigger movements. Corrective day 2 has been especially helpful improving my hip mobility.
Which exercises help best to isolate your glutes without building the quads and hamstrings?
My quads/hamstrings are easy to build but my glutes are small and really tough to build.
Thank you for any suggestions
Need to get me a gym membership just so I can do those DB frog presses in public.
Lots of great info but geez Jeff, did you have a date or something ? Talked faster than a used car salesman lol.
Regarding the long leg marches, aren’t you working the hip flexors predominantly ? Or does holding your flutes off the ground lessen that ?
Thanks !
T H A N K Y O U
Flat rate 😉
Alright
How are you guys incorporating upper body workouts as well?
I've anterior pelvic tilt problem can I use this workouts for activate it? Or should I avoid them.
Excellent glute workout Good sweat😅
Thanks, Great videos , a word of advice, after the explanation to have all the sets example in a row without talking ( just a title ) , it can be really amazing
Thank god he didn’t bring out the marker for this one
If muscles are still sore is it ok to train ? Can add other legs exercises?