15-Minute Booty Shaper Workout

If your goal is to firm, lift and round your booty then this is a workout you will want to add to your favorites list! This booty shaper workout targets the gluteus minimus, gluteus medius, and gluteus maximus, the three main muscles of the glutes, to work all angles of your booty and get the best shape possible!

15-Minute Booty Shaper Workout

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: box/step

WARM UP & COOL DOWN

Booty Shaper Workout Instructions

1. Lunge back kick: 45 seconds. Start with your feet hip-width apart, take a step to the front with your right leg, and lunge. As you come back up, kick your right leg back and squeeze the glutes. Return to the starting position and repeat with the left leg. Keep alternating legs for 45 seconds.

2. Hip external rotation: 30 seconds + 30 seconds. Lie on your stomach with your hands under your head and the legs extended back. Bend your right knee and place your foot on the back of your left knee. Squeeze your right glute and lift the knee a few inches off the floor. Pause for a second and return to the starting position. Repeat for 30 seconds, then switch legs.

3. Single leg bridge: 30 seconds + 30 seconds. Lie on your back with your arms by your sides, knees bent, and feet flat on the floor. Raise one leg and lift your hips as high as you can. Lower your hips, repeat for 30 seconds, and then switch legs.

4. Step up with knee raise: 45 seconds. Place a box or a step in front of you and stand up straight. Step onto the box with your left foot and drive your right knee up. Step down with your right foot and alternate legs until the set is complete.

From the Shop

5. Kneeling roundhouse kick: 30 seconds + 30 seconds. Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. Keeping the knee bent, raise your left leg up and out to the side, until it’s level with your hip. Straighten the knee and kick your foot out to the side. Return to the starting position, repeat for 30 seconds, and then switch legs.

6. Pilates grasshopper: 45 seconds. Lie on your stomach with your hands under your chin, your knees wide apart, the legs bent, and bring your feet together. Point the feet toward the ceiling and raise your thighs off the floor as high as you can. Lower your thighs back to the floor and repeat the exercise for 45 seconds.

7. Lateral walk: 45 seconds. Stand with your feet hip-width apart and squat down into an athletic position. Take a step to the right with your right foot till your feet are shoulder-width apart. Take a step to the right with your left foot till your feet are hip-width apart. Keep taking small steps to the right and then repeat on the left side.

8. Plank leg extension pulses: 30 seconds + 30 seconds. Start in a plank position, extend your left leg back and lift it as high as you can without arching your back. Lower the leg only a few inches and start pulsing it up and down for 30 seconds. Return to the starting position, switch legs, and repeat.