7-Day Challenge
Booty Focus Week
Sculpt, strengthen, and activate your glutes with a targeted 7-day program — at home, no equipment, and designed for real results you can see and feel.
Strong in your body. Clear in your mind. Free in your soul.
Start My Booty Focus WeekWe See You
You squat and lunge but never feel it in your glutes. Or you avoid lower body entirely because you don't know where to start. Building a strong booty isn't about aesthetics alone — it's about posture, confidence, and a body that carries you powerfully through your day.
The Journey
Your 7-Day
Journey
See exactly what happens — day by day.
Your glutes are 3 muscles, and most women only train one of them. Today you'll learn what the gluteus maximus, medius, and minimus actually DO — and why most "booty workouts" miss two-thirds of the picture.
Before you build, you need to ACTIVATE. Most women's glutes are "asleep" from sitting all day. Today's activation drills wake them up: banded clamshells, glute bridges, donkey kicks. You should feel the burn exactly where it belongs.
Activation done — now it's time to BUILD. Today's workout hits all 3 glute muscles: hip thrusts, Bulgarian split squats, lateral walks, and fire hydrants. 20 minutes. No equipment. Maximum burn.
Your glutes are working hard. Today is about recovery: foam rolling (or tennis ball), hip flexor stretches, and gentle movement. Recovery is where muscle actually grows. Skip this day and you skip progress.
Round two. Today's workout adds new moves: single-leg glute bridges, sumo squats, and curtsy lunges. More targeted, slightly more intense. You'll feel the difference from day 3 — your glutes are already waking up.
You can't build a booty without feeding it. Today you'll learn how much protein you actually need, the best food sources, and simple meal ideas that support muscle growth without complicated macro counting.
One week of learning and two solid workouts. Today you'll build your personal 4-week booty plan: which exercises, how often, progressive overload, and recovery days. This is where real change happens.
Real Results
What You’ll Walk
Away With
Real results. Not just feelings.
Your 4-Week Booty Training Plan
A structured plan with progressive exercises, recovery days, and clear targets — built for YOUR fitness level and schedule.
2 Completed Glute Workouts
Two targeted booty sessions done and dusted. You know the moves, you know the burn, and you know you can do it again.
Glute Activation Know-How
The skill to activate your glutes before any workout — so every squat, lunge, and deadlift actually targets the right muscles.
A WhatsApp Thread Full of Wins
Every workout completed, every "I felt it in my glutes!" moment — saved as proof that your booty journey has officially started.
The Difference
Why This Works Better Than
Doing It Alone
Got Questions?
Questions About
This Challenge
Not required. Every exercise can be done with bodyweight only. A resistance band is a nice bonus but completely optional.
The activation drills and glute-specific focus are valuable even for experienced lifters. Many gym-goers have "sleepy glutes" — this challenge fixes that.
You'll FEEL results by day 3 — better activation, stronger mind-muscle connection. Visible changes take 4-8 weeks with consistent training, which is why day 7 gives you a long-term plan.
Every exercise has modifications. Hip thrusts and glute bridges are knee-friendly. Your supporter can help you adjust movements to protect your joints.
For optimal growth: 2-3 times per week with 48 hours rest between sessions. Your 4-week plan on day 7 will schedule this perfectly.
Is This For You?
This Is Made
for You If…
- ✓ You squat regularly but never feel the burn in your glutes — it all goes to your quads
- ✓ You want a stronger, more defined booty but don't know where to start
- ✓ You sit at a desk all day and your glutes feel completely "switched off"
- ✓ You want a structured plan, not random exercises from TikTok
- ✓ You're ready to commit 15-20 minutes a day to building real glute strength
Real Women. Real Results.
Voices From
Our Community
“I've been squatting for months and NEVER felt it in my glutes. The activation drills on day 2 changed everything. Now every rep actually works.”
“The nutrition day was a wake-up call. I was training hard but eating way too little protein. Now I see why my glutes weren't growing.”
“I loved that the challenge was only 7 days but gave me a plan for the next month. I'm now in week 3 and my jeans fit differently. Worth every minute.”
Ready to take the first step? Your first message is completely free.
Say Hello on WhatsApp — It’s FreeHow to Start
How to Start
(Takes 10 Seconds)
Choose your support level and text BOOTY FOCUS WEEK to our WhatsApp.
Self-guided daily messages & structure
Daily 1:1 check-ins with your supporter
Personal support + coaching calls
You’re only 7 days away from
feeling like you again.
Send us a quick message and we’ll help you get started — completely free, no commitment needed.
Start My Booty Focus Week NowOr text “BOOTY FOCUS WEEK” directly in WhatsApp.
Your first empowering message arrives in seconds.
Strong in your body. Clear in your mind. Free in your soul.