Let's Help You Explode Your Booty Growth By 20-35%

7 Day Bigger Butt Challenge For Fast Gains (No-Squats)

Last Updated on August 31, 2021 by Femniqe

What if over the next 7 days you can get a lifted booty? Just seven days, and all you need to do is commit to 3 butt exercises.

No expensive equipment or complicated requirements.

This quick 7 day booty challenge will help to lift your booty and firm it up!

You’re going to learn this simple but effective challenge that is designed to help you tone your booty and lift it as fast as possible.

And guess what? There are no squats!

Not every butt exercise routine need to have squat. Sometimes you can change it up as you want to keep your muscles guessing.

Bear in mind that for you to get maximum results you will have to make some changes to your diet for the next seven days.

That’s why later on in the guide you will be provided with a list of some of the top super foods that will help grow your glutes.

One of the reasons why we created this 7 day challenge is because we get a lot of requests from our readers such as:

“How to lift your butt in one week?”

“I want to perk up my butt in 7 days, what should I do?”

“I want a no-squat bigger butt workout routine”

Well, today your requests will be answered with this post as we will go in details about the 3 butt workouts that you will be doing to provide you with the maximum and fastest results as possible.

Also we’ll go into the food aspect of it as that is very critical for you to see results.

OK let’s go right into the workouts!

1. Leg Dips

Doing this workout will target your glutes and your thighs at the same time.

Honestly, you’re going to feel the tension in your legs and glutes when performing this move.

But that’s why you will get quicker results. The more tension in your muscles is the more they’ll repair and grow.

How to do it

  • Stand up with both hands on your waist.
  • Now bend over 30° and only standing on your right foot with your left foot kick back into the air behind you.
  • Slowly lower your body until you feel the tension in your right leg. Hold for one second.
  • Now push your body back up into the starting position.
  • Do the required amount of sets listed on the chart.

2. Twisted lunges

This one is similar to curtsy lunges, the only difference is you will maintain one position.

This is a very effective move to activate your glutes because of the pulsating motion that you will be creating.

How to do it

  • Stand up straight but this time with your right foot in front of the left foot.
  • Now slowly bend your left leg to form a 90 degree angle.
  • Hold the position for one second then push your body back up to the original position while keeping your feet in place.
  • Do the required amount of sets as listed on the chart.

3. Knee up bridges

This is very similar to the standard bridge exercise. The difference is that you’ll be using one foot to support your hip movement.

How to do it

  • Lie down on your back with your hands at your side.
  • Now brace your hips with your left foot on the ground while your right leg is lifted in the air.
  • Hold the position for one second and then slowly lower your right foot back to the starting position.
  • Do the required amount of reps listed on the charts for that specific day.

The 7 Day Bigger Butt Workout Challenge


Optional: More Butt Workouts To Add To This Challenge

In the video below you will find 4 more butt exercises you can add if you want more intensity.

It’s not required for this challenge but for those of you who are bit advanced, add these moves to the routine.

But for beginners, keep it simple and when you’re ready you can add them.

Let’s talk about foods for growing bigger glutes

For every post that we do about booty workouts food will be mentioned, because surprisingly a lot of people leave out this aspect.

It doesn’t matter how powerful your butt exercises are, if your diet isn’t feeding your muscle growth then you’re basically doing everything in vain.

So let’s go right into those super foods that you should be consuming for this 7 day butt challenge.

Bear in mind that you should be doing this beyond the 7 days to maintain your gains and to get better results.

So you should continue on a healthy diet that incorporate these foods. There are tons of food that you can choose from but let’s just go with the main ones.

Mixed nuts

A girl who wants to get a strong sexy body should be eating nuts regularly. It’s a very filling snack that carries a lot of nutrients.

Good examples are cashews, peanuts, almonds, pistachios and walnuts. They are fantastic sources of protein and have the right amount of calories that you need.

Remember that you can’t build sexy butt muscles without a healthy source of protein and healthy filling snacks.

Try to stay away from the salty ones and go for the unsalted versions as you don’t want to add too much sodium to your diet.

Eating mixed nuts have been proven to boost energy levels and productivity that will help to power you through your booty workouts.

Healthy carbs and whole wheat

You will need those to help with your energy levels also! A healthy dose of carbohydrates is very critical to provide your body with the necessary energy to carry you throughout the day!

If you’re eating white bread then you need to switch it out for the wheat bread instead. Whole wheat foods are packed with fiber that will help keep you filled and is a butt builder.

Sweet potatoes

This is one of the healthiest form of carbs that you can consume. It also provides you with the necessary carbs, vitamin C, vitamin B6 and potassium for your body to build a bigger and firmer butt.

If you plan on eating potatoes as a side during dinner then try to eat sweet potatoes rather than white regular potatoes. Sweet potatoes have healthier carbs than white potatoes.


This is another great source of protein that is very convenient. So for those who are busy going to school or working, you can easily make your tuna sandwiches with wheat bread to help boost your protein intake.

It’s very flexible and can be incorporated in many recipes. You can mix it with vegetables, eggs and even slices of avocado.


Avocados are delicious, irresistible and the way that they melt in your mouth! Yum!

It’s hard not to love. 🙂

It’s a great source of healthy fats that is packed with a lot of fiber and potassium, making it a necessary addition to you butt building diet.

You can use it to substitute for mayonnaise in a lot of recipes and can mix it with eggs.

Even though it’s super healthy make sure not to go overboard with consuming it.

It’s good for you but too much of anything isn’t good for you so be moderate.


If you dislike other sources such as lean beef or hamburgers then egg is another fantastic source of protein that you should consider.

Instead of frying eggs in the morning try to boil it and use it to make salads, plus it just take a couple minutes to cook.


This food is getting a lot of traction as one of the ultimate bodybuilding foods.

The reason is, it’s high in protein and contains tons of amino acids which is really important for growing your glutes.

They can be prepared easily, add it to your salads or stir fry. You can even use it in your burritos or wraps. They’re delicious and is very filling.

One of the best things about quinoa is that it will not leave you with an uncomfortable bloated feeling.

So make sure to pick this up at the supermarket.

Recipe guide for the 7 day butt challenge

As we mentioned earlier, just doing the workouts on it’s own won’t get you anywhere. You have to put more effort in eating the right healthy foods.

You don’t want to end up over eating but at the same time you want to avoid starving yourself. So let’s look at some examples of how you can spice up your daily meals.

Being creative with your salad

One of the easiest recipes to create is a salad. And we’re not talking about some boring type of salad.

In this case, you want to be a bit different, something that will keep you coming back to it daily.

For example, you can cook quinoa, avocado, tuna and a hard boiled egg.

Slice them up with some sweet potato chunks and sprinkle some lemon seasoning to flavor.

Of course you’ll need to add your typical vegetables like tomatoes, lettuce, kale or any type of vegetables that you like to add in your salads.

That right there is an excellent source of both protein and fiber combined with healthy doses of vegetables that will help to grow your butt.

You can stir it up

You can mix quinoa with either lean beef, white chicken or fish, then stir fry it. Then you can put everything into a wheat wrap or easily serve it with brown rice.

If you want to get more creative you can add vegetables such as bell pepper, broccoli and mushrooms. The point is that you can get creative with these foods and avoid getting bored with them.

Making substitutions

Stir fry meal is a very healthy option and just take a few minutes to make, but you have to be careful and avoid butter or too much salt.

Try to use organic olive oil, coconut oil or sea salt when making your stir fry meals.

Even though these are easy to prepare, you’ll need to make an effort to make these meals but it will pay off big time.

Nothing comes easy in life, same thing goes for your dream booty!

So rather than resorting to fast food, grab a snack that is high in fiber, veggies, whole-grain or you can visit a nearby market to pick up items for a salad meal.

The thing is, you have to gradually break yourself out of the habit of eating junk foods to completely eating healthy.

Give this 7 day butt challenge a try

Remember this is just 7 days, so put in as much effort to make it work for you.

You now know how to get a bigger lifter butt over the next couple days so go ahead and take massive action.

You will see bootyful results!

Supercharge your booty gains right in the comfort of your home

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