Fire Up Your Glutes: 7 Booty Workouts for Beginners


Regular booty workouts are one of the best things you can do for your body, especially if you sit at a desk all day. Strong glutes not only make your backside look great, they also improve your posture, provide foundational strength and prevent injury. They’re essential for the body to function and operate as a whole and they help you perform daily tasks with ease. If you’re ready to fire up your glutes, we’ve rounded up 7 booty workouts for beginners to get your booty into tip top shape!

What Are Booty Workouts?

Booty workouts are workouts that are focused around glute exercises. Your glutes are your body’s largest muscle group and consist of three separate muscles: the gluteus maximus, gluteus medius and gluteus minimus. Strong glutes are important for proper pelvic alignment, sitting, running and jumping, as well as back support. They help you perform both daily tasks and athletic movements with ease and are the foundational support for your entire body.

What Are the Benefits of Booty Workouts?

1. Reduce back pain and protect your lower back
2. Improve your posture and balance
3. Develop your posterior chain (glutes, hamstrings, spinal erectors)
4. Provide foundational strength and prevent injury
5. Strengthen your pelvic muscles
6. Ease of daily activities (walking upstairs, running, squatting and even standing)
7. Increase bone density
8. Improve athletic performance
9. Healthy, strong knees

How Often Should You Do Booty Workouts?

The goal is to keep your glutes strong without overdoing it, so aim to do booty workouts 2 to 3 times a week. Overtrained or overactive glutes will lead to extremely tight muscles, which can result in pain and injury. It’s also important to be strengthening your core, legs and postural muscles along with your glutes. If you’re trying to build glute strength but aren’t properly strengthening the other muscles in the area, it can cause tightness in the lower back. Don’t forget to stretch after your booty workouts. Keep the muscles from getting too tight by using a foam roller and doing spinal stretches, hamstring stretches and hip flexor stretches.

7 Booty Workouts for Beginners

1. 10 Best Exercises to Start Growing Your Booty | Beginner Friendly Butt Workouts | No Equipment | getfitbyivana

Ready to get your booty in tip top shape? If you’re just getting started with booty workouts, check out this routine that works your glutes with 10 different exercises. From glute bridges to kneeling squats, crab walks and pulsing squats, you’re sure to feel the burn! All you need is a workout mat, but you don’t need any other equipment!

2. 15 Min Beginner Booty Workout (Low Impact, No Squats and Jumps) | Round & Lifted Booty | Eylem Abaci 

This low impact workout directly targets the glute muscles with a routine made up of intervals of 30 seconds of training and 10 seconds of rest. It’s knee-friendly with no jumps and squats, and she recommends doing this workout 2 to 3 times a week for the best results. If you want to add a bit of a challenge to this workout, consider investing in a pair of ankle weights!

3. The Best At Home Booty Workout | No Equipment | Heather Robertson 

This home booty workout incorporates some of the best bodyweight glute exercises, including single leg lifts, clamshells, sidekicks and donkey kicks. She guides you through the video to ensure your form and technique is correct and you get the most out of each of the exercises. It’s a full length workout that will have you feeling the burn in all the right places!

4. 15 Min Booty Burn (At Home No Equipment) | MadFit 

This booty-focused workout may only be 15 minutes, but it works your butt and glutes like crazy! You’ll do exercises like squat pulses, curtsy lunges and rainbow legs. It’s a no equipment workout, but she lets you know you can add some weights or resistance bands if you want to make it a little more challenging. The intervals are 45 seconds on and 15 seconds off, so follow along to get your booty in shape!

5. 5 Minute Butt Shaping Workout | Shape and Tone Your Butt in 5 Minutes | Bailey Brown 

This 5 minute booty workout is perfect if you only have time for a super quick workout or want to add a quick booty workout onto a cardio or HIIT workout. It’s a great workout to shape and tone your butt and keep your legs long and lean! You’ll do exercises like leg lifts and pulses, donkey kicks and leg extensions.

6. 15 Min Booty Workout, Low Impact – Knee Friendly, No Squats, No Jumps / No Equipment | Pamela Reif 

This booty workout is low impact and knee friendly, so if you have issues with your knees, this one’s for you. You’ll do exercises like kickbacks, hamstring curls, outer thigh circles and high bridge pulses and it’s impossible not to feel the burn! She wants you to think about your glutes every second of the workout, squeezing your butt for every repetition, moving your legs with the strength of your glutes and keeping the tension during the entire movement.

7. 10 Min HIIT Booty Workout | Grow Butt in Short Time with No Equipment | Beginner Friendly | getfitbyivana 

If you’re looking for a great way to shape your butt with minimal time and no equipment, this high intensity booty workout is for you. Get fit, build lean muscle and burn calories with this 10 minute workout that includes exercises like mini squat jumps, glute kickbacks and pulsing lunges.

If you’ve been wanting to get your booty toned and in shape, these beginner workouts will help your fire up your glutes and look amazing!

This post contains affiliate links. 

Did you enjoy these booty workouts for beginners? We’d love it if you shared this post on Pinterest!

Leave your vote

Leave a Comment

This div height required for enabling the sticky sidebar

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections

Here you'll find all collections you've created before.