Booty Lifting Workout

If you’re looking to lift, shape, and strengthen your glutes from home, this Booty Lifting Workout is your new go-to routine. Designed for women who want a firm, round, and sculpted booty, these targeted exercises activate your glute muscles for maximum results. With a mix of beginner-friendly and advanced movements, this workout helps boost lower-body strength, improve curves, and give you that lifted, toned look. Get ready to feel the burn and build glutes that look as strong as they feel!

Booty Lifting Workout

Description: Repeat this circuit twice, resting for 15 seconds between exercises and 60 seconds between sets.

Equipment: ankle weights, dumbbells, step/box, resistance band

WARM UP & COOL DOWN

Booty Lifting Workout Instructions

1. Squat band hip abduction: 60 seconds. Place a resistance band around both ankles, and squat. As you stand up, switch your weight to the left leg and raise your right leg out to the side. Return to the squat position and then repeat with the left leg.

2. Band kickback: 30 seconds + 30 seconds. Keep the resistance band around your ankles and position your feet hip-width apart with your right foot a few inches behind the left. Transfer your weight to the left leg and kick back with your right leg. Return to the starting position, repeat for 30 seconds and then switch leg positions.

3. Resistance band clamshell: 30 seconds + 30 seconds. Lie on your side with your knees slightly bent, one leg on top of the other and place the resistance band around both thighs. Keep your feet together and lift your top knee. Lower your knee back to the initial position, repeat for 30 seconds, and then switch sides.

4. Lateral band walk: 60 seconds. Stand up and place the resistance band right above your knees. Squat down into an athletic stance and take a step to the left. Keep taking small steps to the left and then repeat on the right side.

5. 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.

From the Shop

6. Heel beats: 60 seconds. Lie on your stomach with your legs fully extended, hands under your chin, and raise your legs a few inches off the floor. Beat your heels together for 60 seconds.

7. Romanian deadlift: 60 seconds. Stand up tall with your feet shoulder-width apart and hold a dumbbell in each hand. Push your hips back and lower the dumbbells, while keeping your legs straight or only slightly bent. Return to the starting position and repeat for 60 seconds.

8. Alternating dumbbell swing: 60 seconds. Stand with your feet shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell in your right hand. Squat and bring the dumbbell between your legs. Stand up, swing the dumbbell up to about chest height, and switch it to your left hand. Return to the squat position, and keep alternating hands for 60 seconds.

9. Bulgarian split squat: 30 seconds + 30 seconds. Place a step or a box behind you, position your right foot on top of the step, bend your knees and lower the hips until your left thigh is parallel to the floor. Return to the starting position, repeat for 30 seconds and switch legs.

10. Step up crossover: 30 seconds + 30 seconds. Place the box on the floor by your left side, and hold a dumbbell with both hands at chest height. Step onto the box with your right foot, extend your right leg and bring your left foot up over the top and across to the other side. Touch the floor briefly, extend your right leg, and bring your left foot up over the top and across to the initial side. Repeat for 30 seconds and then switch legs.