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Blog Fitness Workouts Brazilian Butt Squat Challenge For a Perky Behind

Brazilian Butt Squat Challenge For a Perky Behind

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Make Your Booty Pop with Brazilian Butt Squat Challenge

You have never heard of the Brazilian butt squat challenge? Well, today is the day to change that. This challenge is a set of exercises that focus on your gluteal muscles (buttocks). Incorporating them into your regular workout routine will help whip your derriere back into shape in next to no time. “Brazilian butt” is famous all over the world for its voluptuousness and defined curves. The idea of a flawless toned up body and picture-perfect “peach booty” reigns over the fitness community and beyond. That is why butt-focused workouts have become a benchmark in a well-rounded fitness regimen. So, hop on this trend and make your booty pop with the Brazilian butt squat challenge. You will be pleasantly surprised with the results.

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Exercises for your Brazilian Butt Squat Challenge

Brazilian Butt Squat Challenge is the best way to lift your booty without surgical intervention. Instead of paying a huge amount of money for the surgery and going through a long and painful recovery, try doing this challenge. It doesn’t require any special equipment and you can do it at home. Here are the exercises you should do:

Narrow squat

Stand with your feet together, slowly bend your knees to 90° while keeping your back as straight as possible. Hold this position for a bit and then get back up.

Brazilian butt squat challenge

Split squat

Stand straight, make a long step forward as if overstepping a huge gap. Keep the heel of your back foot raised. Keeping the upper part of your body straight, slowly go down until your back knee almost touches the floor, then get back up. For an equal result switch legs in sequence.

Read More: How Many Squats A Day Will Give You That Peach Booty Look?

Goblet squat

Stand with legs at shoulder length, toes angled slightly outward. Hold some weight in both hands in front of your chest. Bend your elbows so the weight is positioned in the middle of your chest. Slowly bend your knees to 90° then return to a standing position. 

Lateral squat

Stand straight, put your feet out sideways so that they are wider than shoulder-width and toes turned out slightly. Reach your hands forwards at shoulder height. Then go down over your right foot by bending your right knee and pushing your hips backwards. Repeat, switching legs in sequence.

If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!

Week 1

Each set of squats consists of 30 reps. On your day off stick to your usual workout routine.

  • Monday: basic, narrow (one set each) 
  • Tuesday: two sets of lateral
  • Wednesday: day off 
  • Thursday: split, goblet (one set each)
  • Friday: two sets of lateral
  • Saturday: day off 

Week 2

  • Sunday: two sets basic, one set narrow
  • Monday: day off 
  • Tuesday: two sets lateral, one set split
  • Wednesday: day off 
  • Thursday: two sets goblet, one set lateral
  • Friday: day off 
  • Saturday: two sets split, one set basic
  • Sunday: two sets narrow, one set goblet


What is a BBL?

Brazilian Butt Lift (BBL) is a procedure that involves liposuction and buttock augmentation. During the surgery, a doctor removes fat from the places of the patient’s body where it is unwanted and puts it into the buttocks (1, 2).

A girl doing split squats

How much is BBL surgery?

The cost of the BBL surgery varies depending on the place from which the fat is taken and its amount. The price is also different from a geographical perspective. 

How long does a BBL last?

Brazilian Butt Lift is not permanent; however, its results are long-lasting. By exercising, following your doctor’s recommendations and controlling your weight you can prolong the effect of the surgery (3).Get Ultimate 28 Days Workout & Meal Plan


A Brazilian Butt Squat Challenge is a harmless and natural way to plump up your buttocks. Unlike BBL surgery it bears no risk and requires no money. All you need is your determination, grit, unflappable willpower and a bit of free time. However, before following any exercise plan, please consult a physician or your personal trainer.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Buttock augmentation with fat grafting – aka the Brazilian butt lift (2017, 
  2. Cosmetic surgery: What you should know (2017,
  3. Four key things to know before your buttock augmentation consultation (2016,
  4. Muscle Activation Patterns During Different Squat Techniques. (2017,
  5. Video: Squat exercise (2018,
See also  Thigh Slimming Exercises: Get The Most From The Best Exercises
I. Grebeniuk
I. Grebeniuk

Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.

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