This booty workout will help you get a perky butt, without making your legs bigger.

Exercises like squats are great for booty but they also target your quads (muscle at the front of your thighs).

So if you want to grow your booty without growing your thighs, you need to do workouts that will target your glutes and not your quads. And this workout will do exactly that. :)

You just need a table to keep yourself balanced and a gliding disc. I’ll put a link to the gliding disc I use below. But if you don’t have one, you can just use a paper plate or a towel.

Best of all, you can do this at home in your pyjamas or while you’re watching TV!

Enjoy! :)



  • Complete 10 reps each of each exercise on your left leg, then do the same on your right leg.
  • Repeat (so you will do 2 rounds on each leg). Try to keep rest to a minimum.
  • I have sped up the workout video, but make sure to do the exercises slow and controlled for extra burn!




Note: my leg is actually coming around to the side of my body. Aim to get your knee towards your elbow.booty workout

3. LEG LIFTSbooty workout

4. LUNGE PULSE (gliding disc)booty workout

5. SIDE TO SIDE booty workout


This is the gliding disc I use, which you can buy on Amazon. Buy sliding discs here

I should also mention that my 3 Steps To Lean Legs Program (which is designed to help you get lean and toned legs) includes FULL body workouts similar to these.

So if you like this style of training, you might want to give it a go. :)

Love Rachael Xxbest fitness program for women

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

4 Responses

    1. Hi lovely,
      We have some full length videos (31 of them) in the Lean Legs Training Club. We will probably continue posting them elsewhere in the future but those full length videos will remain available to you there.
      If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
      Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
      And you also have access to a community of like-minded and supportive women to help you too!

      Here’s the link to the Club

      Love, Lean Legs Club support

  1. hi! i know this says it won’t make the legs bigger, and i was wondering if that includes the calves? my calves are the number one area i want to slim down but i want wider hips and a bigger butt.

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