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Booty Workout For Women – Build Your Butt, Not Your Thighs

By Rachael Attard, Updated Mar 26, 2019
booty workout for women

Hi lovelies,

You all know I love my booty workouts! A common problem for many women is a lot of exercises that are great for building your butt can cause your legs to bulk up (especially your quadriceps).

I love showing you all the different types of workouts that you help solve this problem. This is a booty workout for women specifically, to help you build a perky butt, without getting bigger thighs.

WATCH THE BOOTY WORKOUT FOR WOMEN VIDEO HERE

HOW TO COMPLETE THE WORKOUT

  • Complete each exercise for 60 seconds. And do all 5 exercises on your left leg, before moving to your right.
  • If you can’t get to 60 seconds, you can pause and rest, but try to get to the full 60 seconds.
  • Aim for 2-3 rounds in total.

THE EXERCISES

1. STAR KICKS
booty workout

2. BIRD DONKEY + KNEE TO ELBOW 
booty workout for women

3. MODIFIED LYING LEG LIFT 
booty workout for women

4. DONKEY KICK LIFT + FLICK
booty workout for women

5. MODIFIED CLAMSHELL 
booty workout for women

I hope you enjoy the workout!

HOW TO BUILD YOUR BOOTY AND NOT YOUR THIGHS

A lot of personal trainers will recommend that you do squats, lunges and deadlifts if you want to grow your booty.

I think that those workouts are great but they focus primarily on the quadriceps (muscle on the front of your thighs) and hamstrings (the muscle at the back of your thighs).

So if you do squats, your booty will grow but so will your legs, especially if you are mesomorph or endomorph body type.

And if you don’t want your legs to get too muscular, you should do more workouts that target your glutes and not your legs. That’s why are recommend workouts like donkey kicks.

Donkey kicks are simple but effective. This exercise targets your glutes and not your leg muscles. It will help you tone, tighten and strengthen your butt without growing your thigs. Perfect!

If you like this style of workout, you can find more of them here.

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

There are 3 different versions of the program, one for each body type.

I want you guys to be sure you’re training according to your body type because that’s the only way to get the best possible results.

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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21 comments on “Booty Workout For Women – Build Your Butt, Not Your Thighs”

    Johnnygirl says:

    Hey Rachael, I have a burning question !
    I think the entire Lean Legs program sounds fantastic cuz I gain muscles on my thighs so freaking easily… However, I love hourglass shaped bodies with wide hips and big round butts. I think it looks beautifully feminine and I’m not very into looking rectangular or like a long skinny plank. I’m concerned that the program would actually make me look too skinny from the before and after pictures I saw (hips and butt area). I have mesomorph body type and I’ve been working out in trying to reduce my waist and flatten my stomach as much as I can so my hips would look wider. My thighs are definitely too big for my liking because of working out, I want to get them much slimmer but how is that possible if I want to have wide hips and big butt with a tiny flat waist ? It kinda sounds impossible … I’m kinda asking how can I do to get ONLY my butt bulky ! What do you think ?

      Ana - Lean Legs Support says:

      Hey lovely,

      Thanks for such kind words about the Program! :)

      You are right, you probably would lose weight overall and make your booty smaller if you’d follow Rachael’s Program since spot reducing isn’t possible as you may know. :)

      I suggest that you practice the workout from this post in order to focus your booty only. :)

      Love,
      Ana