What does every girl want?
A nice toned booty of course! Especially since most of us live, breathe, and sleep in our favorite Soulgani leggings. While our leggings already help lift and smooth your booty it doesn’t hurt to take that extra step and work out those glutes a couple of times a week as well!
Here is an easy at-home leg and booty workout that every girl needs in their life which requires little to no equipment! Disclaimer, we are not personal trainers! Just a tribe of ladies who love life and being healthy. And remember, always stretch before every workout. For beginners, it is okay to only do one set but don’t be afraid to push yourself!
What you’ll need :
- Yourself :)
- Resistance band (optional)
- Plie Squat
- 2 sets of 15 reps
- 15-second rest in between sets
Stand with your feet wider than your shoulders in what would be a Plie, toes facing outwards so that your inner thighs are facing forward. Clasp your hands together in front of your chest and squat making sure that your knees do not go past your toes and that your thighs are parallel to the floor. Return to starting position to complete the rep.
- Sumo Squat Double Pulse
- Resistance band optional
- 2 sets of 10 reps
- 15-second rest in between sets
Wrap the resistance band around your upper thighs and start with your feet a little wider than hip-width apart. Clasp your hands in front of your chests and squat making sure that your thighs are parallel to the floor and that your knees do not pass your feet. When you are at your lowest squatting position push through your heels, extend your legs slightly and immediately squat back down creating the “pulsing” effect and finally return back up to your starting position to finish the rep.
- Lunge and Squat
- 1 set of 15 reps for each side (2 sets total)
- 15-second rest in between sets
Start standing with feet facing outward wider than your shoulders. With your hands on hips take a big step forward with your right foot, lower into a “lunge” stopping once both your legs are at 90- degree angles and keep your left heel high. Bring your right foot back to the starting position and step with your left foot to the side lowering yourself down to a squat with your hands clasped in front of your chest. Make sure that your knees do not pass your toes, then return to the starting position to complete the rep.
- Fire Hydrant (left and right)
- Resistance Band optional
- 1 set of 15 reps for each side (2 sets total)
- Rest 15 seconds after
Start on the floor and get on all fours. Wrap resistance band around upper thighs (optional). Make sure that your knees are directly under your hips and that your wrists are under your shoulders. Bend the right leg at 90 degrees and lift knee out to the side until the thigh is parallel to the floor. Return to starting position to complete one rep.
- Donkey Kicks (left and right)
- 3-5 lb dumbbell optional for a more intense workout
- 1 set of 15 reps for each side and alternate (2 sets total)
Start on the floor and get on all fours. Wrap resistance band around upper thighs (optional). Make sure that your knees are directly under your hips and that your wrists are under your shoulders. Keep right bent at 90 degrees and lift right toes to the ceiling until the thigh is parallel to the floor. As you are returning to starting position keep the knee bent squeezing your glutes the entire time to complete the rep.
- Glute Bridges
- Resistance band optional
- 1 set of 20 reps
- Rest for 15 seconds after
Lie face-up on the floor with your knees bent, feet placed shoulder-width apart. Wrap the resistance band right above your knees on your lower thighs (optional). With your arms planted on the sides of you, use your core and push through your feet to lift up your hips until they align with your knees. It is important that at the top you squeeze your glutes and then hold for two seconds. Lower your hips down to the starting position to complete the rep.
- Sumo Glute Bridges
- 1 set of 25 reps
Lie face-up on the floor with your knees bent, feet now placed wider than your shoulder toes facing outwards. With your arms planted on the sides of you, use your core and push through your feet to lift up your hips until they align with your knees. It is important that at the top you squeeze your glutes and hold for two seconds. Lower your hips down to starting position to complete the rep.
Hope this is a fun and easy way to target your booty! Feel free to incorporate this routine into your existing workout or do this workout alone 3- 4 times a week. It is quick, easy, and perfect for beginners.
