Summary
This 20-minute legs and booty workout is designed to help you build a strong, toned lower body with minimal equipment. Using a squat bar and bodyweight exercises, you can target your glutes, hamstrings, and quads for improved strength and posture. Whether you're aiming for a firmer lower body or better overall health, this workout offers both aesthetic and functional benefits.
It is the age of yoga pants and booty shorts. This is exactly why you need this 20-minute legs and booty workout to build a flawless lower body. We’ve put together 6 exercises that you can easily do.
Apart from just looks, having a powerful lower body has many health benefits. A powerful lower body helps in supporting your pelvis. It helps to strengthen bone health, which is especially important for those vulnerable to old-age arthritis.
A strong butt aids in workouts, running, having proper posture, and even playing sports. We spend most of our time sitting in one position, whether it’s moving from one couch to another or sitting at our desks during work hours.
This makes our glutes go into idle mode. This is bad because our glutes support our other muscle groups. Idle glutes or under-performing glutes can contribute to back pain.
All in all, this legs and booty workout not only gets you in much-needed shape but also helps build essential strength to live a healthy and active life. Let’s get started!
The 20 Minutes Legs And Booty Workout
This circuit consists of three exercises, each with two variations, for a total of six movements to help you tone your lower body.
Each set consists of working out for 30 seconds. That means you should push out as many reps as you can in 30 seconds and then take a 30-second break.
If the 30-second rule is a bit harder to follow, you can fit in 10 to 12 reps in each set with a 30-second break.
Body Weight Squats
Get into a squat position and keep your feet shoulder-width apart to engage your core. Bend your knees and go down pushing your butt outwards, focus the pressure on your glutes and hamstrings. Make sure you are not exerting force on your knees or quads.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
Glute Bridges
Lie on your back with your face facing upwards. Now, bend your knees and keep your feet hip-width apart. Push your hips upwards, putting pressure on your core. Make sure you exert force on your glutes.
Hold your position when your hips are at the top, then return to the original position.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
Pulse Squat
A variation of a normal squat that is bound to make your glutes burn red-hot. Start in your normal squat position with your feet shoulder-width apart.
Now, when you go down, hold. In the bottom position, do not fully back up. Instead, do a few pulses, moving a few inches up and then down.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
Glute Bridges With Abduction
Lie on your back and face up again as you did during normal glute bridges. Place a water bottle or use one of the backpacks you filled on your hips.
With your knees bent and feet hip-width apart, push your hips upward and hold for a few seconds.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
Lunge Jumps With Left Leg Forward
This is an advanced variation of lunges. You put your left leg forward and get into a basic lunge position.
Now, simply jump up, maintaining this position as you come back down. Do not jump so high that you cannot maintain balance when coming down.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
Lunge Jumps With Right Leg Forward
This is the last exercise in this legs and booty workout. Switch your legs with the right one being in front now.
Remember to maintain your position when you jump. Landing elegantly back in the same position as a seasoned ballerina is the key to this movement.
- Reps: 30 seconds or 10 to 12 reps
- Rest: 30 seconds
- Sets: 3
When doing this circuit, you can always increase the set and reps for a more invigorating burn. This circuit was designed to be done in under 20 minutes because, let's face it, time is of the essence.
Working with just your body weight doesn’t mean that you won’t add on mass. You can build a heavenly chest or burn fat without equipment.
Key Takeaway
This easy legs and booty workout is not just good for building a voluptuous lower body.
Working out is also a major way to boost your mental health. If you want to take your workouts to the next level, add a resistance band to the mix for a vigorous workout that helps build strength and lean muscle quickly.
With just a bit of dedication and consistency, you can build a show-stopping figure.
FAQs
Is it good to train legs and glutes together?
Yes, training legs and glutes together is highly effective. Both muscle groups are involved in many compound lower-body exercises like squats, lunges, and deadlifts. Training them together allows you to build strength and muscle efficiently, as they complement each other in most movements. Focusing on these areas will improve overall lower-body functionality and aesthetics.
What exercise is best for a booty?
Squats and glute bridges are among the best exercises for building a strong, toned booty. Squats, especially when done with added resistance, target your glutes and quads, while glute bridges focus directly on the glute muscles. Combining these with variations like pulse squats or glute bridges with abduction can really intensify the burn and maximize results.
Does leg day include booty?
Yes, leg day definitely includes your booty. Many leg exercises, such as squats, lunges, and leg presses, engage the glutes. However, to target them specifically and build stronger glutes, it’s beneficial to include exercises like glute bridges and hip thrusts in your routine for added focus on the booty.
How can I bulk up my legs and glutes?
To bulk up your legs and glutes, focus on heavy compound exercises like squats, deadlifts, and lunges. Using a DIY squat bar or other resistance tools will help add mass quickly. Incorporating progressive overload—gradually increasing weights or resistance—and eating a protein-rich diet to support muscle growth will help you build stronger, bigger legs and glutes.
