Super Intense booty workout

Pamela Reif

For this 20 MIN Booty Workout you don’t need any specific gym equimpment – if you want you can use a resistance band. Pamela Reif talks you through all the exercises, give you tips on how I do the exercises, explain what’s important to me when training booty. 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.

Printable – 20 MIN BOOTY WORKOUT:

  1. Squat with core twist
  2. jump squat with pulse
  3. Squat walk left/right
  4. Squat hold
  5. Plank to jump squat
  6. Straight leg kickback right
  7. Donkey kick pulses right
  8. Plank with kickback right
  9. Leg circles right
  10. Leg Hold right
  11. Straight leg kickback left
  12. Donkey kick pulses left
  13. Plank with kickback left
  14. Leg circles left
  15. Leg Hold left
  16. Plank to jump squat
  17. Wide side squat right
  18. Wide side squat left
  19. Squat hold abduktor
  20. Rest
  21. Pulse lunges right
  22. Pulse lunges left
  23. Wide squat left-right
  24. Squat – Jump squat
  25. 1 Leg glute bridge right
  26. 1 Leg hold right
  27. 1 Leg glute bridge left
  28. 1 Leg hold left
  29. Glute bridge
  30. Plank to jump squat
  31. Glute flutter kicks
  32. Glute leg lifts
  33. Glute hold
  34. Jump squats
  35. Straight leg pulses right
  36. Leg hold right
  37. Straight leg pulses left
  38. Leg hold left
  39. Jump squats
  40. Squat hold

Training Goals:

  • booty
  • lower back
  • 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: No Equipment needed, but you can use a resistance band (optional)

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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