22 Days to Better Glutes! (GLUTE WORKOUT)

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.

Build ripped athletic muscle here - athleanx.com/x/my-workouts
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Komentari

  1. ATHLEAN-X™

    ATHLEAN-X™Prije 24 dana

    *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! 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…

  2. Rishabh Dange

    Rishabh DangePrije 19 dana

    Please make a video on cervical radiculopathy

  3. Nicole B

    Nicole BPrije 20 dana

    Will this help w cellulite? I w a nutritionist and eat right but that is my worst area

  4. David Simons

    David SimonsPrije 21 dan

    HI JEFF! I bought a new hip 4 years ago. are there any limitations in this butt plan that I should be mindful of?

  5. vikrant

    vikrantPrije 21 dan

    Jeff please make a video on how to build more endurance

  6. Abhi Ab

    Abhi AbPrije 22 dana

    Can u do a video on too much water consumption.

  7. ESman Music

    ESman MusicPrije dan

    This seems right up my alley. My only question is how would I incorporate this into my current train regimen? Any suggestions?

  8. D Smith

    D SmithPrije dan

    You forgot to post activation exercises

  9. Orewd Maiok

    Orewd MaiokPrije dan

    Dat ass!

  10. Melissa Gill

    Melissa GillPrije 2 dana

    Wow!! Excellent!!

  11. Kristie Q

    Kristie QPrije 3 dana

    What will be the results if we do only hip thrust with weights from the exercises with weights? I mean without the squat with weight and the deadlift with weight. Is there something appropriate for people with scoliosis?

  12. Seth Burke

    Seth BurkePrije 3 dana

    Good stuff!! Any beta on rest times, and whether to superset or focus on each one through before moving to the next.

  13. Annas Ayaz

    Annas AyazPrije 5 dana

    ASSLEAN X

  14. Daniel

    DanielPrije 5 dana

    Brie Larson needs to watch and learn from this video. 👀

  15. Chippwea gaming

    Chippwea gamingPrije 5 dana

    I did this, now women are smacking my ass.

  16. Loretta Dillon-Ham

    Loretta Dillon-HamPrije 6 dana

    I listen to you at .75 speed just to keep up with you 🤦🏼‍♀️🤣🤣🤣

  17. MJSMITHSR

    MJSMITHSRPrije 6 dana

    Just found out vshred is a fraud 🤥 now I'm looking for a new workout plan/app/information and don't know where to go.

  18. nishant jaikari

    nishant jaikariPrije 6 dana

    For skinny guys..glute shape is not the problem. Its mass.

  19. Russell Miller

    Russell MillerPrije 6 dana

    I cant bring myself to do hip thrusts in the gym....

  20. Lost Longinus

    Lost LonginusPrije 6 dana

    good luck and imma let ya know how i'm doing

  21. Operation Truth

    Operation TruthPrije 7 dana

    Zero description explaining which exercise to do on which day.

  22. Johny40Se7en

    Johny40Se7enPrije 7 dana

    *DAT ASS* 😅😆😂

  23. LNY

    LNYPrije 8 dana

    asiian girls gotta fix that pancake a.ss of theirs!

  24. Waj N

    Waj NPrije 8 dana

    That's my butt in the thumbnail.

  25. Chris Mccullough

    Chris McculloughPrije 8 dana

    👍

  26. Suchar Daniel

    Suchar DanielPrije 8 dana

    On rhe internal rotation hip lift is it the bottom hip that is being worked and you are trying to lift?

  27. Demanding Value Podcast

    Demanding Value PodcastPrije 8 dana

    Love this...just what the doctor ordered. Thank you, Jeff!!

  28. Radu Preda

    Radu PredaPrije 9 dana

    @11:21

  29. Alfonso Lopez

    Alfonso LopezPrije 9 dana

    I have two herniated disk on my L5,L5. Any suggestions to replace squats ? Tks

  30. Pedro Loyola

    Pedro LoyolaPrije 9 dana

    Nice video, but the announcer talks faster than a machine gun!

  31. Merrick Kowalski

    Merrick KowalskiPrije 10 dana

    Should I be doing this leg training on my pull and push days as well? Or only for legs?

  32. Nikolay Todorov

    Nikolay TodorovPrije 11 dana

    Hey Jeff, how about a progression for grip strength? After doing so much bodyweight stuff during the pandemic this is my biggest problem right now. And it affects all the big lifts. Sure you have some good ideas ;)

  33. Juanita Johnson

    Juanita JohnsonPrije 12 dana

    🤍💯

  34. davidmreyes77

    davidmreyes77Prije 12 dana

    I am going to do this workout just so I can become an Instagram butt model.

  35. David Saenz

    David SaenzPrije 13 dana

    Would you recommend this workout to also help with hip imbalance?

  36. Rodrigo Gibson

    Rodrigo GibsonPrije 13 dana

    13:15 that hip drop looks hilarious.

  37. Silverstar3

    Silverstar3Prije 13 dana

    Love this outline and info. Thank you!

  38. Dede Ag

    Dede AgPrije 13 dana

    I have big booty naturally

  39. Reese Osborn

    Reese OsbornPrije 14 dana

    No upper body work during the 22 days?

  40. Bryan Spilner

    Bryan SpilnerPrije 14 dana

    I want your hairline.

  41. Su V

    Su VPrije 14 dana

    Low carb, high healthy fat to lose fat. It works!

  42. Ariola Granola

    Ariola GranolaPrije 14 dana

    I swear thumbnail picture looks exactly like my butt 😭😂 it literally just blends into my back

  43. Marina Moroz

    Marina MorozPrije 14 dana

    Lo pueden traducir en español, por favor.

  44. Elizha

    ElizhaPrije 14 dana

    Will this work for women workout too? Sorry I just have to ask as I am fairly new to going to the gym and I’m looking for some plans I can do.

  45. Bear Mode Techno Viking

    Bear Mode Techno VikingPrije 15 dana

    thx you... awesome

  46. Fallen Angel99

    Fallen Angel99Prije 15 dana

    I can’t believe at one time I thought this guy knew what he was talking about

  47. Michael

    MichaelPrije 16 dana

    My butt looks like a 65 year old butt. If you can in 22 days reverse 65 years of butt shaping you should change your name to Jesus.

  48. FatPanda 9

    FatPanda 9Prije 16 dana

    I’m feeling the long leg marches a lot in my lower back???

  49. Consu The Best

    Consu The BestPrije 15 dana

    Probably you're over arching your back, try to contract/engage your abs as well as your glutes. Check about pelvic tilt.

  50. Nora Marshall

    Nora MarshallPrije 16 dana

    Hello great schedule! Can you please show or comment on doing these if someone has a total hip replacement. Are these safe? But, I also need to strengthen my glutes and thighs per the doctor, in the same breath I'm being told not to put too much weight on my leg and not to squat too deep and not to let me leg get behind me... what the heck???

  51. Ilovdance

    IlovdancePrije 16 dana

    Thank you !! How long can we keep doing this routine? Thanks hopefully a variation vol.2 for this 😁

  52. Wow Wow

    Wow WowPrije 16 dana

    I’d like to see somebody who has done this and what their progress was

  53. sue black

    sue blackPrije 17 dana

    Dang....now those are great representatives of flat azzes. Jeff showing no mercy in the models he used lol.

  54. Tina V.

    Tina V.Prije 17 dana

    I'm in for trying...several exercises in this I've never seen before. Thanks!

  55. epelwodschfenboi

    epelwodschfenboiPrije 17 dana

    Excellent advice! But please don't wear Puma shoes with Adidas pants. Blasphemy! ;-)

  56. Jim Bass

    Jim BassPrije 17 dana

    Thank you, Jeff! I have been struggling in this area for a while. My Day #1 assessment is done. Will start working the plan on June 1. Due to issues with my knees, I may have a problem with the Low Bar Squats. Is there an alternative or perhaps just go as low as I can? Thanks again.

  57. Consu The Best

    Consu The BestPrije 17 dana

    Put a chair behind you, knowing there's a support will make it. Also make sure you're not squatting with pronation (Push your big toe against floor while pushing your ankles outside). And work on your abs, the stronger your abs the better your squats.

  58. Hri100 5rov

    Hri100 5rovPrije 17 dana

    12:17 - I am Bulgarian and even I didn't knew this exercise!? XD

  59. Age and Treachery

    Age and TreacheryPrije 17 dana

    Thank you for not demonstrating the muscle markers on this video.

  60. soldierman

    soldiermanPrije 17 dana

    Massive thanks just what I have been trying to learn, thanks

  61. Xanders

    XandersPrije 17 dana

    The powerhouse of the body are mitochondria not glutes! At least that's what they taught me in school.

  62. Ayyo Tube

    Ayyo TubePrije 17 dana

    Thumbnail is my *ss pic

  63. Garrett Orr

    Garrett OrrPrije 17 dana

    Comment section finna be caked up

  64. Score10

    Score10Prije 17 dana

    It's sad that I've learned more as a first year kinesiology student from athlean X than I have from my actual university lmao

  65. Age and Treachery

    Age and TreacheryPrije 18 dana

    Dat Ass! Jesse's expression was hilarious.

  66. Johana Alandete

    Johana AlandetePrije 18 dana

    Thank you Jeff for sharing this with us! I love squats and deadlifts, unfortunately, my scoliosis is getting worst and I can't do it anymore. 😭 So, this help me too much. Not sure if there's a video talking about scoliosis and how workout having this condition. Love!

  67. Don Tundra

    Don TundraPrije 18 dana

    Lol @ 5:23! Jeff is the best I swear.

  68. Mr. POSTMAN

    Mr. POSTMANPrije 18 dana

    I can't be the only one thinking that his face looks photoshopped to his body right?

  69. SmOkEr

    SmOkErPrije 18 dana

    عقوبه المشاهد المحرمه يحرم الانسان من الجنه يوضع السم في عينه يبقي في جهنم ٢٠ سنه ((ومن نشر الكلام غفره له

  70. Kamran Munawar

    Kamran MunawarPrije 18 dana

    PELVIC FLOOR Workouts please!!!

  71. Diego D'Angelo

    Diego D'AngeloPrije 18 dana

    Do you have the version of this video in Spanish?

  72. Consu The Best

    Consu The BestPrije 17 dana

    Solo espera, pronto lo subirán en su canal Athlean x español.

  73. Khalid Zahran

    Khalid ZahranPrije 18 dana

    I want a specific plan for my condition where can I get that?

  74. Baidah Basir

    Baidah BasirPrije 18 dana

    Thank you..

  75. Aman Singh

    Aman SinghPrije 18 dana

    Hay Jeff how many push-ups can you do in 30 seconds

  76. SpeedManga Tv

    SpeedManga TvPrije 18 dana

    I have tried the abs 22 days workout and the difference was immense, I was waiting for the glutes program. Going to start tomorrow!

  77. Rose Lavrinec

    Rose LavrinecPrije 18 dana

    tons of quality free info! A ham-butt lightning round. Anyway for all the fast talking this is great and very real!! Appreciated

  78. Jasmine E

    Jasmine EPrije 19 dana

    Love it. Thanks so much for doing a glute workout video !!! Love your channel

  79. chad smith

    chad smithPrije 19 dana

    Hank Hill butt 😂

  80. M Kh

    M KhPrije 19 dana

    fire hydrant? Frog? The hip against the wall? Looks like an April fools video

  81. Wisakedjak Archetype

    Wisakedjak ArchetypePrije 19 dana

    *_Include Foundational/Activation Warmups to all DOMINANT DAYS._* GDD1: @5:40 CD1: @12:35 HDD1: @9:28 CD2: @13:39 GDD2: @7:23 CD1: @12:35 HDD2: @11:19 CD2: @13:39 (REPEAT)

  82. Wisakedjak Archetype

    Wisakedjak ArchetypePrije 19 dana

    GDD1: @5:40 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 -------------- CD1: @12:35 1, Reverse Hypers - 3 x 15-20 2. Hip Drops - 3 x 15-20 each leg -------------- HDD1: @9:28 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 -------------- CD2: @13:39 1. IR Hip Lifts - 3 x 15-20 each leg 2. Fire Hydrants - 3 x 15-20 each leg -------------- GDD2: @7:23 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 --------------- CD1: @12:35 1, Reverse Hypers - 3 x 15-20 2. Hip Drops - 3 x 15-20 each leg -------------- HDD2: @11:19 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 -------------- CD2: @13:39 1. IR Hip Lifts - 3 x 15-20 each leg 2. Fire Hydrants - 3 x 15-20 each leg

  83. Taylor Brett

    Taylor BrettPrije 19 dana

    For research purposes, we are going to need to see the before and after pictures of the females in age ranges 18-35.

  84. Saira Jones

    Saira JonesPrije 19 dana

    Love love this thank you 🙏🏾

  85. Emilios Powerballer

    Emilios PowerballerPrije 19 dana

    hrcharts.info/white/video/i9xlhLTJmpunldk

  86. Dani Zheleva

    Dani ZhelevaPrije 19 dana

    I'm a female and I have been working my glutes fiercely for a while now (in different planes of motion), so I'm definitely quite strong there. Would this program still give me benefits?

  87. Ake Paramadilok

    Ake ParamadilokPrije 19 dana

    Great videos as always Jeff! Can you make a 22 days to better posture video?

  88. Jay Calustre

    Jay CalustrePrije 19 dana

    Jeff doesn't spin the wheel while he's driving to avoid internal rotation of the shoulders.

  89. Wigadama

    WigadamaPrije 19 dana

    *_Remember, it's just a bad day, not a bad life. Keep smiling everyone :)_*

  90. Invisible vlogger

    Invisible vloggerPrije 19 dana

    Thumbnail is inspiring..

  91. A Aron

    A AronPrije 19 dana

    all the while tots simply buy silicone butts to put in their pants :)

  92. Aladain Djobbi

    Aladain DjobbiPrije 19 dana

    Thank you Jeff for all the informations youre giving us I really learned a lot of things from you I really appreciate you and I want to tell you I only trust you when it comes to taking an advice or a tip or even an exercise Keep it up

  93. m i

    m iPrije 19 dana

    Would be great if you did a 22 series for shoulders - no matter what I do I can’t get them to grow any further..

  94. Carlos Sanchez

    Carlos SanchezPrije 19 dana

    I'm not sure about the hip lift. Am I supposed to feel the weight on my right elbow on the floor? Anyone has any tips for that exercise?

  95. Cyber Bandido

    Cyber BandidoPrije 19 dana

    I was born with no ass. Thanks to this man I’m cheeked up and ready to conquer the world. 🍑

  96. Like Anatomy

    Like AnatomyPrije 19 dana

    I put this for me (don't wanna bother) Glute Day 1 5:43 6:04 6:32 6:59 Glute Day 2 7:34 7:55 8:26 9:10 Hamstring Day 1 9:37 10:08 10:50 Hamstring Day 2 11:36 11:56 12:18 Corrective Day 1 12:56 13:10 Corrective Day 2 13:46 14:21

  97. jared sullivan

    jared sullivanPrije 19 dana

    From the guy who doesn't have glutes lol

  98. A Komis

    A KomisPrije 19 dana

    My ass is far from flat but I must watch this anyway!

  99. Truth Steers Guilty

    Truth Steers GuiltyPrije 19 dana

    Bring a Flat Butted person on your channel and tone him / her day by day for 22 days and we'll believe you. Thank you.

  100. Eshan K

    Eshan KPrije 20 dana

    Who's here after Coach Greg's video? LOL

  101. Jarrod Smith

    Jarrod SmithPrije 20 dana

    Great video. Thanks.

  102. Kavid

    KavidPrije 20 dana

    I want bigger glutes I just don’t want thick legs....clothes don’t look good on people with thick legs

  103. acnana

    acnanaPrije 20 dana

    flat, saggy, dull..yes..

  104. FitProVR

    FitProVRPrije 20 dana

    Nothing to fix. That would imply something is broken. You’re better than this bro.

  105. Robin J

    Robin JPrije 20 dana

    Jeff, "Why working out is killing your gains"

  106. Pasja Miecza

    Pasja MieczaPrije 20 dana

    Love all your videos, you have so mutch knowledge, thank you for sharing it

  107. annamaria rossi

    annamaria rossiPrije 20 dana

    my paternal grandfather Italian fortunately who prays to God following the teaching I received on Facebook and that I have pasted on my page in discussions, obviously translated into other languages Italian included. He receives many graces through his pleas, read it is very interesting to communicate directly with God without intermediaries! a hug and thanks for your kindness !

  108. Britney Lee Posey

    Britney Lee PoseyPrije 20 dana

    You should keep your head looking forward when you hip thrust. Not starring at the ceiling. You will get more activation in your glutes that way.