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Butt Workout That Won’t Bulk Up Your Quads

By Rachael Attard, Updated Nov 18, 2019
butt workout

No squats butt workout? Not a problem!

This is a butt workout that won’t bulk up your quads.

Exercises such as squats, lunges and burpees are great for toning up your butt, but when done too much or too heavy, can contribute to your legs looking thicker and more muscular.

For some people, this is fine. But I prefer my legs to have a slimmer look and I know a lot of women out there do too.

This butt workout will help you get a rounded booty without adding size to your legs and making them bulky.

WATCH THE WORKOUT VIDEO

HOW TO COMPLETE THE NO SQUATS BUTT WORKOUT 

  • Complete each exercise for 30 to 45 seconds.
  • If it is a one legged exercise, make sure you do 30-45 seconds per leg.
  • Try to keep rest to a minimum.
  • Complete 2-3 rounds.
  • Don’t forget that the exercises are supposed to be slow and controlled. So focus on this, rather than trying to do them as fast as you can.

NOTE: The last exercise is a challenge (and it is actually harder than it looks!). You don’t have to do this one if it is too difficult – you can just leave it out.

Enjoy! :) xx

1. STRAIGHT LEG ALTERNATING DONKEY KICKS (on a chair / bench)

no squats butt workout

2. LEGS ELEVATED HIP BRIDGES

no squats butt workout

3. BUTT LIFTS 

no squats butt workout

4. LYING LEG LIFTS 

no squats butt workout

5. HIP OPENERS 

no squats butt workout

6. HIP BRIDGE PULSES 

no squats butt workout

7. PLANK LEG LIFTS (optional challenge)

no squats butt workout

If you want to make it a little bit more challenging, you can use ankle weights. I typically use 2 pound ankle weights, but you can use up to 5 pound. These are the ankle weights I use, which you can buy on Amazon.

Buy ankle weights here

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 Xx

Picture of Rachael

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.

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9 comments on “Butt Workout That Won’t Bulk Up Your Quads”

    Lorenza says:

    Hey girl how are you!:)
    I was curious to know your opinion about glutes building exercises like bridges (with barbell), single leg bridge (with weight again), or deadlift (again with weight)… do you think eventually you’ll work your quads as well even (in theory), they are exercise specifically made to avoid the activation of the quads? I can feel my quads working anyway and it’s no good because I can get big legs only doing stairs (ok that sounds crazy but it’s true!!)… thanks :)) hugs

      Diana - Lean Legs Support says:

      Hi lovely!
      Those exercises can activate your quads too, that’s why mind-muscle connection is so important. If you gain muscle in legs easily, I suggest avoiding weights, or keeping them light (2.5lbs for each leg).

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program

      For more helpful info please have a read of this blog post:

      https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/

      Love,
      Diana
      xx

    Ellie says:

    Just did this and actually enjoyed the work out thank you so much xx

      Rachael Attard says:

      You’re welcome hun! xx

    Dani says:

    Hi Rachael, thanks for this workout! How many times a week should it be done to see a noticeable difference?

      Rachael Attard says:

      You’re welcome! I would recommend doing this type of workout 2-3 times per week, depending on what other exercises you do :) xx

    Gloria says:

    Thank you so much for the workouts! I’ve been waiting for this. After reading your articles I’ve figured out that I’m part mesomorphe and part endomorph. So I concentrate more on your endomorph workouts! I do everything to avoid bulking my legs, especially my thighs because it is the easiest area to bulk up. But I love to train hard, I’ve played field hockey and ran track all my life. So would it be okay to make the workouts harder by adding resistant bands? Thank you again for your lovely workouts❤️️

      Rachael Attard says:

      You’re very welcome Gloria! Yes you can definitely add in some resistance bands :) Good luck xx