Bodyweight Booty Workout At Home for Beginners

If you want to get fit and feel better, there’s no better time than right now to get started!

When you have the motivation to get started, but you’re unsure of where to start, I would suggest to Keep It Simple!

The below workout is an easy to follow workout routine you can do without any equipment.

You won’t need any weights, you won’t even need workout pants ( you can wear your PJs) as you can really do this anywhere, wearing anything you want.

Why Build Stronger Glutes?

Glutes aren’t just good to look at in a sexy pair of jeans, but glutes are actually really functional.

Well, that is if you train them properly. Glutes are the largest muscle group in the body, consisting of glute minimum, glute medius and glute maximus.

Glutes help to keep you upright (after all, have you ever seen a 4 legged animal with strong rounded glutes?) and together with your core and back muscles, they help you stay strong and standing.

Glute Workout Warm Up For Beginners

  • Warm up cardio 5 mins (e.g. walking, jogging or bike)
  • Warm up mobility, foam rolling, genlte stretching
  • Warm up exercises 3 round of 5 squats, 5 push ups, 5 sit ups on knees

Bodyweight Booty Workout for Beginners

Bodyweight Booty Workout for Beginners Explained

The below workout is to be performed 3 times.

Start with the first movement, lunges, and perform 10 repetitions on each side (left leg and right leg).

Then perform 10 repetitions of squats, followed by 10 repetitions of sumo squats, followed by 10 fire hydrants and 10 kick backs.

After you have completed 1 round, rest for 1 minute, or until you feel ready to go again.

3 ROUNDS
10 Lunges
10 Squats
10 Sumo Squats
10 Fire Hydrants
10 Kickbacks

Exercise Explained: Lunges

  1. Start by standing up tall, feet hip width apart.
  2. Step forward with one foot until your leg reaches a 90-degree angle.
  3. Lift your front lunging leg to return to the starting position.
  4. Repeat 10 reps on one leg, or switch off between legs to perform ‘alternating lunges’

Exercise Explained: Squats (bodyweight)

  1. Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
  2. Initiate the movement by sending the hips back (as if you’re sitting down on a seat)
  3. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral.

Exercise Explained: Sumo Squats (bodyweight)

  1. Start standing with feet WIDER than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
  2. Initiate the movement by sending the hips back (as if you’re sitting down on a seat)
  3. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral.

Exercise Explained: Fire Hydrants

Since the fire hydrant is a bodyweight exercise, you don’t need special equipment. You’ll only need a mat.

  1. Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
  2. Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
  3. Lower your leg to starting position to complete 1 rep.
  4. Do 3 sets of 10 reps. Repeat with the other leg.


Exercise Explained: Kickbacks

This exercise is also performed on all fours.

The Takeaway

If you’ve been feeling down, or if you feel you’ve put on a little bit too much weight over COVID Lockdown, this booty workout is a great one to start with.

If you want to spice it up a little you can also try this Ab Workout at home for which you also don’t need any equipment.

Stay healthy, stay safe, and make it your mission to do 1 good thing for your health today!

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