This is a 15 minute booty workout you can do at home.

I love doing booty workouts like this when I’m short for time. I know they look easy (and truthfully it’s not too strenuous – good if you don’t want to get super sweaty) but I always feel it in my butt the next day so I know they are effective! ;)

This workout will help you get a perky butt without making your legs bigger in the process. It targets your glutes and not your quadriceps (muscle at the front of your thighs) so you can be sure that it won’t make your thighs grow. :)


  • Complete each exercise for 30-45 seconds (make sure you do 30-45 seconds per side if it’s a one sided exercise) and try to keep rest minimal.
  • Do 2-3 rounds. 3 rounds will be about 15 minutes and 2 rounds will be about 10 minutes.


1. 3 LEGGED DOG PRESS15 minute booty workout


15 minute booty workout


4. FEET ELEVATED GLUTE BRIDGE 15 minute booty workout

Good luck and let me know if you give it a try! :)

I should also mention my 3 Steps To Lean Legs Program which is designed to help you get lean and toned legs.

So if you like this style of training that gives you a toned look without making you bulky, my program might be perfect for you :)

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 Rachael, I absolutely love what I am seeing here. I am going through menopause, picked up weight around the thighs, knees, bum and tummy. I am 55 years. At this moment in time I am unable to afford your program. With this covid19 our company took a knock and we all had to reduce our salaries by 20% so it has made a huge whole in my budget. I am trying to make a way to get your program and to eat right as well. But I am very impressed with what results are coming out with all the photo’s on your site. You are doing an amazing job. Thank you for helping us ladies. I will get there……. Blessings

    1. Hi lovely,

      I’m really glad to know how Rachael inspires you hun. Feel free to register to her Lean Legs Platform in order to access her free content. You can try the ‘7 Days Slim Legs Diet’ or ‘Train Like a Model’ Video Course. :) To know which type of workouts and diet is right for you, feel free to take her Body Type Quiz. <3

      If you need help or tips, feel free to reach out anytime or email us at Xx


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