Exercise Guide
A Comprehensive Progressive Guide to Building a Stronger, Rounder, and More Defined Backside at Home
Ready to transform your physique? This challenge targets the gluteus maximus, medius, and minimus—the muscle trio responsible for shape, stability, and power. No complex gym equipment is required—just dedication and progressive intensity.
1. Hip Raise (Glute Bridge)
Perfect for glute activation. Drive your hips toward the ceiling while squeezing your glutes at the peak. Excellent for countering the effects of sitting.
2. Donkey Kicks
On all fours, kick one heel toward the sky while maintaining a flat back. This move isolates the glute maximus for a rounder shape.
3. Side-Lying Leg Raises
Target the outer glutes (Medius) to create that sought-after side-butt contour. Move slowly and control the descent.
4. Romanian Deadlifts
Stand hip-width apart. Hinge forward at the hips to stretch the hamstrings, then squeeze your glutes hard to return to standing.
5. Weighted Squats
The staple builder. Sit deep, keep your chest high, and drive through your heels. Use dumbbells or household items to add resistance.
6. Bulgarian Split Squat
Elevate one foot behind you. This unilateral move creates intense isolation, building balance and deep muscle definition.
🗓️ Your 4-Week Progression Roadmap
