Take BuzzFeed’s 30-Day Best Butt Ever Challenge

Quick caboose-centric workouts you can get behind.

Andrew Richard / Jon Premosch / BuzzFeed

That wagon you’re draggin’? It’s very important.

That wagon you're draggin'? It's very important.

The muscles in your butt — your glutes — do a whole lot. Like help you stand up from a sitting position or a squat, walk up stairs or a hill, stand upright, and stabilize the pelvis. Your glutes are major players in basically every athletic movement you can think of (jumping, sprinting, running, squatting, bending, lunging, and much more).

Plus, think of all the time your poor backside spends glued to a seat. All that time sitting means your glutes are getting weaker and therefore less good at all those crucial-to-everyday-life movements mentioned above.

Instagram: @otimus_prime_ / Via instagram.com

That’s why we asked a fitness expert to put together a one-month butt-strengthening challenge you can do at home.

That's why we asked a fitness expert to put together a one-month butt-strengthening challenge you can do at home.

Lauren Williams, fitness instructor and head coach at Tone House, is here for you…and your butt.

Her plan, created just for BuzzFeed Health, will help get a stronger butt in one month with four moves that are way more fun that doing a zillion squats.

Instagram: @tonehouse / Via instagram.com

You can add each day's workout to your current exercise routine, do them at home while you're watching TV, or even squeeze them into your lunch break.

Keep in mind that form, stability, and control are your priorities throughout the challenge. The goal isn't to fly through each workout but to perform every single rep with control. So, take breaks as needed, especially when you get towards the end of the challenge. Your butt will need it.


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