Pamela Reif

For this 10 MIN intense Booty Workout you don’t need any specific gym equimpment. Getting a tight booty is one of the ultimate aesthetic goals of a workout program.

However, while having “the butt” is indeed a major plus of working out, truly activating your glutes during your workouts is not only a faster, more efficient way to train your booty, but is also essential in preventing pain and injuries.

Why it’s important to have a strong booty – besides looking good

Strong booty = strong core = strong back

The two A’s protect your back – your abs and your ass. It’s not possible to succeed at one without winning with the others. As a consequence of many hours of sitting, many people suffer from poor posture. Tight, shortened hip flexors, weak, over strechted hip extensors and glutes (booty) that forget how to activate properly all contribute to the most commonly observed postural deviations: swayback and kyphosis-lordosis.

A strong booty support your lower back. When your booty is not strong enough to perform their hip extension function, muscles that weren’t designed for the function will take over. Over time, these other muscles may become overstrained, resulting in pain and compression in the lumbar spine, hips and kees.

Because your booty muscles are also hip stabilizer, weak glutes can result in poor position of the enitre lower body, leaving you vulnerable to injuries like anterior cruciate ligament sprains (ACL), shin splints, tears and iliotibial (IT) band syndrome.

Protect your knees, lower back, hips and ankles by strengthening your booty muscles with this workout.

The gluteal muscles is the biggest human muscle and is capable of generating enormous power. This power can be transformed into speed, acceleration, vertical distance and endurance. Training the booty to extend powerfully and move body forwards is key to improving your ability to jump and run.


  1. Pulse lunge left
  2. Pulse lunge right
  3. Lunge with leg raise left
  4. Lunge with leg raise right
  5. Jump squat
  6. Side squat steps
  7. Sumo squat
  8. Abductor squat
  9. Rest 20 secs
  10. Donkey kicks right
  11. Donkey kicks left
  12. Fire hydrants + straight kickback right
  13. Fire hydrants + straight kickback left
  14. Frog kicks alternating
  15. Frog kicks
  16. Rest 20 secs
  17. Glute bridge
  18. Glute bridge – on left leg
  19. Glute bridge – on right leg
  20. Glute bridge – narrow stance
  21. Glute bridge – alternating leg raise
  22. Glute bridge – hold

Training Goals:

  • booty
  • legs


  • Avoid hollow back
  • Make sure your back is straight
  • Pay attention to the correct foot position
  • Pay attention to the correct foot load
  • Start with none or with the light category of the Resistance Band

Equipment: Mat (recommended

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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