You all know I love my booty workouts! A common problem for many women is a lot of exercises that are great for building your butt can cause your legs to bulk up (especially your quadriceps).
I love showing you all the different types of workouts that you help solve this problem. This is a booty workout for women specifically, to help you build a perky butt, without getting bigger thighs.
Complete each exercise for 60 seconds. And do all 5 exercises on your left leg, before moving to your right.
If you can’t get to 60 seconds, you can pause and rest, but try to get to the full 60 seconds.
Aim for 2-3 rounds in total.
THE EXERCISES
1. STAR KICKS
2. BIRD DONKEY + KNEE TO ELBOW
3. MODIFIED LYING LEG LIFT
4. DONKEY KICK LIFT + FLICK
5. MODIFIED CLAMSHELL
I hope you enjoy the workout!
HOW TO BUILD YOUR BOOTY AND NOT YOUR THIGHS
A lot of personal trainers will recommend that you do squats, lunges and deadlifts if you want to grow your booty.
I think that those workouts are great but they focus primarily on the quadriceps (muscle on the front of your thighs) and hamstrings (the muscle at the back of your thighs).
And if you don’t want your legs to get too muscular, you should do more workouts that target your glutes and not your legs. That’s why are recommend workouts like donkey kicks.
Donkey kicks are simple but effective. This exercise targets your glutes and not your leg muscles. It will help you tone, tighten and strengthen your butt without growing your thighs. Perfect!
If you like this style of workout, you can find more of them here.
I should also mention my Lean Legs Program 1 which is designed to help you get lean and toned legs and a per butt.
There are 3 different versions of the program, one for each body type.
I want you guys to be sure you’re training according to your body type because that’s the only way to get the best possible results.
How We Make Sure Information on Our Blog is Correct and Up-To-Date
All of our blog content is written by a certified group/personal trainer and nutritionist, Rachael Attard who has almost 10 years of experience in the fitness industry.
Rachael Attard has a bachelor degree in Science and Certificate III and IV in fitness from Australian Institute for Fitness. She also has a Sports Nutrition certificate from the International Society of Sports Nutrition.
As her sources, Rachael primarily uses peer-review studies, academic research institutions and medical groups and associations.
Rachael also, regularly updates our most popular content. You can see the last date of update for each of our blog posts.
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If I were to power walk and to run on the same day, does it matter that I do it right after power walking or should I run and power walk at different timing of the day. And on alternate days, do I power walk and do my resistance training right after? Thank you!
Hey Rachael, I have a burning question !
I think the entire Lean Legs program sounds fantastic cuz I gain muscles on my thighs so freaking easily… However, I love hourglass shaped bodies with wide hips and big round butts. I think it looks beautifully feminine and I’m not very into looking rectangular or like a long skinny plank. I’m concerned that the program would actually make me look too skinny from the before and after pictures I saw (hips and butt area). I have mesomorph body type and I’ve been working out in trying to reduce my waist and flatten my stomach as much as I can so my hips would look wider. My thighs are definitely too big for my liking because of working out, I want to get them much slimmer but how is that possible if I want to have wide hips and big butt with a tiny flat waist ? It kinda sounds impossible … I’m kinda asking how can I do to get ONLY my butt bulky ! What do you think ?
You are right, you probably would lose weight overall and make your booty smaller if you’d follow Rachael’s Program since spot reducing isn’t possible as you may know. :)
I suggest that you practice the workout from this post in order to focus your booty only. :)
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22 Responses
Hi there,
If I were to power walk and to run on the same day, does it matter that I do it right after power walking or should I run and power walk at different timing of the day. And on alternate days, do I power walk and do my resistance training right after? Thank you!
Hey Rachael, I have a burning question !
I think the entire Lean Legs program sounds fantastic cuz I gain muscles on my thighs so freaking easily… However, I love hourglass shaped bodies with wide hips and big round butts. I think it looks beautifully feminine and I’m not very into looking rectangular or like a long skinny plank. I’m concerned that the program would actually make me look too skinny from the before and after pictures I saw (hips and butt area). I have mesomorph body type and I’ve been working out in trying to reduce my waist and flatten my stomach as much as I can so my hips would look wider. My thighs are definitely too big for my liking because of working out, I want to get them much slimmer but how is that possible if I want to have wide hips and big butt with a tiny flat waist ? It kinda sounds impossible … I’m kinda asking how can I do to get ONLY my butt bulky ! What do you think ?
Hey lovely,
Thanks for such kind words about the Program! :)
You are right, you probably would lose weight overall and make your booty smaller if you’d follow Rachael’s Program since spot reducing isn’t possible as you may know. :)
I suggest that you practice the workout from this post in order to focus your booty only. :)
Love,
Ana