There is so much more to booty building than just squats and lunges!
Looking for a new workout to tone your tush? I can sometimes hit a plateau where I feel like I got a great workout in but the next day my muscles aren’t nearly as sore as I thought they would be. Switching it up from repeating your favorites can make all the difference!
This booty burn routine is made up of all floor exercises that involve being on your hands and knees. These seven moves will have your glutes on fire! Try to get through 2-3 rounds for maximum potential on gaining that sculpted backside!
– Donkey Kicks x 12 each side
Start on all fours. Keeping hands firmly placed on the ground, lift one leg up in the air with knee bent at 90 degrees and flexed foot towards the ceiling. Slightly lower that leg back towards the ground and then up higher than 90 degrees. Continue these pulse reps and then switch to the other leg.
– Fire Hydrants x 12 each side
Begin the same way as donkey kicks, but raise one leg at 90 degrees out to the side and then back to meet your other leg. Try to keep from planting it on the ground as you continue to lift for each rep. Switch and repeat with the other leg.
– Straight Leg Donkey Kicks x 12 each side
Start just like a regular donkey kick but instead of lifting a leg at a 90 degree bend you are going to put it straight out behind you and then lift up and down. Try to keep from touching your foot to the floor, and try to raise it above your flutes. Switch legs after you finish all the reps for one side.
– Kneeling Side Leg Lifts x 12 each side
Kneel on the ground and then place your left hand on the ground out beside you. As you do so lift your right leg out to the side and keep it straight, foot pointed towards the floor. Raise your leg up and down. Try to keep your hip from sinking and keep your leg parallel to the ground when it is raised. Once you are through the reps switch and repeat on the other side.
– Donkey Kick Pulses x 16 each side
These are set up exactly like a regular donkey kick. The main difference is instead of lowering your leg with knee bent you are only going to raise upwards and then back to 90 degrees. Try to do these reps faster. It can help to get extra height if you point your toes and get down on your elbows instead of being on your hands with straight arms.
– Fire Hydrant Kicks x 16 each side
Get in your standard fire hydrant position but keep your leg bent and out to the side instead of bringing it back to start. Hold your leg in place and kick your foot out so your leg is straight. Bring back to 90 degrees and then kick out again, making sure to hold your leg raised up and out to the side the entire time. Continue through the reps and then switch to the other side.
– Rainbow Donkey x 8 each side
Set these up like the straight leg donkey kicks. Instead of going straight up and down bring one leg out to the side and then arch up and over to the other side. Bring it back the same way and then repeat. Switch to your other leg and repeat the reps.
>>I FILMED THIS ROUTINE so you can follow along and do it with me!
You can view a video for this workout over on my YouTube channel at Body Compass Discovery’s Booty Burn Routine.
Don’t forget to stretch your legs out afterwards! You can follow along with my video for a lower body muscle cool down at Body Compass Discovery’s Flexibility Stretch Routine.
Disclaimer: I am not a physical trainer, I am simply sharing workouts that I choose to do for myself. These exercises may not be suitable for everyone and should be attempted with caution. You are participating in these exercises at your own risk. By engaging in these activities you are the judge of your own fitness level and capabilities and assume any risks of personal injury.
Disclosure: As an independent coach I have an affiliate relationship with Beachbody to promote and sell their products. I personally use them myself on a daily basis, and I stand by what I offer on my site. Always know that you can reach out to me with questions- I am happy to help you on your health journey!
Be First to Comment