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.
For more glute workout videos and exercises for building a bigger butt, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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Chris Wright
*NOTIFICATION SQUAD GIVEAWAY* – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/22-day-glutes
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
❤️❤️❤️❤️
RESISTANCE BANDS
@vipnetworker I haven’t looked this up and don’t have time to do so, but since no one has to pay anything to participate, I doubt that he’s required to publicize the winners. Indeed, since there’s no statement that winners will be publicized, doing so might be a violation of their privacy. I agree that finding some way to convince people that this is legit, that there really are 100 winners each time, would definitely be good for marketing.
Assuming this is legit (and I do), a major problem is that most people grossly overestimate their chances of winning. How many times would you have to participate in order to have a 50-50 chance of winning? Answer: 296, roughly equivalent to participating twice a week (i.e. every video uploaded) without fail for 2 years and 7 months.
@alwaysuseless I consulted with a company that is one of the largest sweepstakes companies in the United States, so I learned waaaaaaaaay too much about the laws around such promotions.
Also about fast food promotions, casino promotions, vending machines, slot machines, lotteries, international lotteries, and I could go on and on. It was an eye opening experience.
It is highly complex and highly regulated BECAUSE sooooo many business lie and manipulate the public and their customers with sweepstakes.
Law or not, it’s super odd Jeff doesn’t recognize the winners. Makes me think it’s more likely he’s not being honest about the winners.
Jeff has proven he doesn’t mind manipulating his viewers for appearances and views.
Which is unfortunate.
¯_(ツ)_/¯
But what can you expect from a man who only eats carrot cake once a year. He’s clearly a psychopath.
After my abs workout when i sneez or cough i suffer pain in my lower abs, Is this a sign of hernia
Please Reply
If Jeff says squaa, I squaa. Period.
Make a workout plan for peeps with scoliosis and I’ll buy it
I just get an adjustment and do my other glute workouts. I do avoid the squat rack though. But I do use leg presses, hex bar deadlifts/squats and the best exercise in my opinion the hip thrusts(weighted is more effective). My scoliosis isn’t too bad so I may be able to do more exercises than yourself, idk. I used to wrestle with my scoliosis as well. Funny enough wrestling I never felt back pain and my whole body actually felt great. When I stopped the pain and discomfort came back
look up schroth therapy helps a lot of people with scoliosis in germany
get that back cloth brace that helps, they made me wear a metal brace as a kid since I could not pay attention in the PT. There are really no good options but dedication or your forced. I also spent a ton of money on a chiropractor, idk if it helped… but it felt good for a few hours after.
Online workout plan is not a good idea. You need to see a specialist to treat u in person. There’s no one size fits all training solution.
face pulls.
You can never work too much on those sweet buns of joy.
They are important for performance, sure, but having nice glutezor feels good.
@Negin F. Thank you mate. Most kind of you.
We Need More Workouts Like These.
A lot of people rarely work their glutes and legs.
@Vortex Fitness Just do 3 leg days a week to speed up your recovery a lot
@Vortex Fitness back and bi, chest and tri, shoulders
Really??? Bruh how people walking around looking like they walking on sticks?
At the gym (when those were still open here) I used to see a lot of women working their glutes. I think guys rely more on big lifts or don’t think about glutes at all.
Now this is an exercise I can get behind.
Now this is and exercise, I can get behind
@iamfiefo Da-bum bum*
Classic
I don’t get it.
After the 22 days, should we continue the same routine?
Nicki Minaj and Kim Kardashian continued after the 22 days and see how they look!
@BammyQ those are called butt implants!
@BammyQ lol that was funny yo
@Suki Dhillon come on dude…
@BammyQ pretty much any butt from gym looks better.
If I don’t see this guy on my feed.. I think my phone is broken… appreciate him.. he Concentrates on form which keeps you safe before anything you can’t build any muscle if you’re hurt or doing things wrong.. and he explain in dept
im waiting for the hero that tags times of workouts
10:37 merciless coach making sure form is in order
I’m a 52 female and I’ve been following your workouts for a month. I am feeling fierce! Thank you so much for the detailed explanations of the anatomy and science behind the movements. It has been transformational.
That’s great
Awesome!
The dog isn’t interrupting Jeff’s excersise, he’s been trained to sniff out any imbalances.
What the dog doin
**Glutes
5:41 self-activation drills
7:28 (activation) toe up/down hip swings
6:00 hip thrusts
6:29 “long leg march” (leg-raise bridge)
7:52 unilateral single leg hip thrust
8:23 dumbbell frog press (hip thrusts with same weight as step ups)
**Quad-Focused Glutes
6:58 step ups
9:09 low bar squats
10:47 curtsy lunge (legs cross from behind)
12:16 Bulgarian split squat (dumbbell)
**Hamstring-Focused Glutes
9:35 RDL (deadlift)
10:06 prone frog curl (laying leg curls with thighs raised)
11:31 single leg dumbbell RDL
11:52 slick floor bridge curl (socks will be destroyed)
**Corrective (Mind-Muscle Connection)
12:49 reverse hyper (prone leg raise)
13:08 hip drop
13:45 internal rotation hip lift
14:18 fire hydrant (external rotation / looks like a dog)
Thank you for the breakdown
Real MVP right there
“If you can’t really extend your legs that far out, you can always shorten them a little bit.”
I have now shortened my legs a few inches. Did not make it any easier, quite the opposite. Please advice.
Jeff combs his hair symmetrically to prevent neck muscle imbalances.
LMAO
LMAO! The best of the week!!!!
I grow thick butt hair for a bigger butt
And he combs each side with a different arm too, otherwise it would lead to imbalances in arms and upper back
i though he is gonna bring out the muscle marker
Jeff brushes his teeth with a different hand each day to prevent imbalances
“The only creater who didn’t lose his originality ❣️”
Sadly, I thought Jeff would use his Muscle marker this time…