Booty Workout For Women – Build Your Butt, Not Your Thighs
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.
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
2. BIRD DONKEY + KNEE TO ELBOW
3. MODIFIED LYING LEG LIFT
4. DONKEY KICK LIFT + FLICK
5. MODIFIED CLAMSHELL
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).
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 thighs. Perfect!
If you like this style of workout, you can find more of them here.
I should also mention my Lean Legs Program 1 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.
If I were to power walk and to run on the same day, does it matter that I do it right after power walking or should I run and power walk at different timing of the day. And on alternate days, do I power walk and do my resistance training right after? Thank you!
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 ?
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. :)
Hi Rachel! Love your blogs. I just had an issue to discuss with you. My butt sticks out a lot because I have a lot of muscle in my butt and I wanted to slim down my butt . I know you can’t spot reduce but what exercises and resistance training should I do to slim down my buttocks. Thanks in advance.
I’m so excited to try this workout! I’ve gained so so so much weight this past month and realized that I still want a butt, but without fat or muscular legs.
Hi lovely,
I hope you enjoy these workouts!
If you need a full plan that will tell you exactly what to do each day to achieve lean legs and a better sculpted butt without getting too muscular, I would recommend giving our Lean Legs Program a go. :)
Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
It’s an 8 week workout and nutrition plan that 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). There are also extra booty workouts for a rounder, perkier butt!
It also includes a full meal plan, a separate recipe ebook and demonstration videos. You can find out more about it here:
Hello Rachel! I have a question about your workouts… I want to reduce my butt size and my legs because they are too bulky and I would like to know if this workouts will make my butt look bigger, which is something I don’t want?
Hi lovely,
This workout has been designed to help you get a rounder and perkier butt by reducing the fat and increasing the muscle mass. So it may get a little bigger, but not too much. :) xx
I’m wondering what I should do build up my butt (I lost it over the years and miss it dearly…lol) without bulking up my legs. One obstacle I have is I’m one handed currently while recovering from reconstructive shoulder surgery….Ugh but I can still work my lower body….Yay.
Any advise you could give would be greatly apppreciated.
Hi lovely,
I would recommend doing the booty exercises from the program once a week. You can also start incorporating (heavier) ankle weights or resistance bands to make these exercises more challenging! :) xx
I know there are different, specific exercises designed to build the entire lower body or just the glutes. Will these glute-building exercises (presented in your video) increase glute size (which is something I do want or need)?
Hi lovely,
These exercises are meant to increase the glute size and I would also recommend adding ankle weights or resistance bands and eating food rich in protein if you wish to build glutes. xx
Hello, im only couple pounds away from my goal weight and I am happy with how my body looks except for my tights , I always struggle with. I build muscle very easily so I’ve been avoids all resistance training but I am suffering with cottage cheese and Jiggely looking legs. I’ve been fasted walking/running 4x week and I’m slimming them down but for the life of me can’t get ride of my cottage cheese and jiggely looking tights. What advice can you give me?
Hi Nickie, definitely doing some resistance training will help you tone up your lower body :) You don’t need to avoid resistance training altogether, but just need to do the right type of workouts :) This type of workout and all the workouts on my blog will help you tone up these areas without bulking you up so definitely give them a go! Good luck xx
Hello rachel !
I have some questions about my wourkouts !
I am a person who gains muscle easily especially in my thighs and they tend to get bulky !
I am incorporating more cardio in my workout routine !
I wanted to ask you about spinning classes ? Will it bulck me up even more ?
I haven’t tried it yet so i don’t want to get into something with will not get me the results i want !
Also , do i have to supress squats and lunges from my workouts ?
Thank you so much xxx
Hi Nadine, spin classes have different results for different body types. If you are shorter or an endomorph, then yes spinning will bulk you up. If you gain muscle easily and get bulky easily, then I would probably assume that spinning will make you more bulky. Also, yes I would stop squats and lunges for now as they can bulk you up too! Once you have reduced your muscle, you can start doing them again but I wouldn’t do them too much and wouldn’t do them with heavy weights. Good luck! xx
Hi Rachael!
I have a problem.. I am at a low body weight and also low body fat percentage (like 16% or something like that) but I also don’t have a lot of muscle mass. (I did a body scan test). I think that the low body fat percentage is because I have a really flat stomach and not huge boobs… But I still have kind of big/muscular thighs. The personal trainer advised me to do lots of heavy lifting to increase my muscle mass. But in the past I experienced that my legs got really bulky when lifting weights and doing leg targeted exercises… Now I really don’t know what to do. I know I need to increase my muscle mass but I don’t want to end up with bulky legs (in fact, I would rather like to slim down my muscular thighs a bit).
I hope you can help me. Lots of love<3
Hi Hanna! I would suggest maybe doing some weights for your upper body and core with your trainer, and then doing some cardio and lighter resistance training (such as my workouts) for your lower body so you don’t bulk up your legs. Even lighter exercises such as yoga and pilates can build some muscle, and I love swimming and boxing for toning up your upper body without adding bulk xx
It’s FREE
Hi there,
If I were to power walk and to run on the same day, does it matter that I do it right after power walking or should I run and power walk at different timing of the day. And on alternate days, do I power walk and do my resistance training right after? Thank you!
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 ?
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
Hi Rachel! Love your blogs. I just had an issue to discuss with you. My butt sticks out a lot because I have a lot of muscle in my butt and I wanted to slim down my butt . I know you can’t spot reduce but what exercises and resistance training should I do to slim down my buttocks. Thanks in advance.
Hey hun <3
I suggest an overall slimdown, because, as you said it's not possible to spot reduce.
You can check out Rachael's blog post on slimming down thighs, and her lean legs workout.
Make sure that you walk at least 10 000 steps per day for toning! :)
Love,
Ana
I’m so excited to try this workout! I’ve gained so so so much weight this past month and realized that I still want a butt, but without fat or muscular legs.
Hi lovely,
I hope you enjoy these workouts!
If you need a full plan that will tell you exactly what to do each day to achieve lean legs and a better sculpted butt without getting too muscular, I would recommend giving our Lean Legs Program a go. :)
Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
It’s an 8 week workout and nutrition plan that 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). There are also extra booty workouts for a rounder, perkier butt!
It also includes a full meal plan, a separate recipe ebook and demonstration videos. You can find out more about it here:
Lean Legs Program
Love,
Diana
xx
Hello Rachel! I have a question about your workouts… I want to reduce my butt size and my legs because they are too bulky and I would like to know if this workouts will make my butt look bigger, which is something I don’t want?
Hi lovely,
This workout has been designed to help you get a rounder and perkier butt by reducing the fat and increasing the muscle mass. So it may get a little bigger, but not too much. :) xx
Love,
Diana
Dear Rachael,
I’m wondering what I should do build up my butt (I lost it over the years and miss it dearly…lol) without bulking up my legs. One obstacle I have is I’m one handed currently while recovering from reconstructive shoulder surgery….Ugh but I can still work my lower body….Yay.
Any advise you could give would be greatly apppreciated.
Thank You!
Sincerely,
Jane
Hi lovely,
I would recommend doing the booty exercises from the program once a week. You can also start incorporating (heavier) ankle weights or resistance bands to make these exercises more challenging! :) xx
Love,
Diana
Hello Rachel!
I know there are different, specific exercises designed to build the entire lower body or just the glutes. Will these glute-building exercises (presented in your video) increase glute size (which is something I do want or need)?
Hi lovely,
These exercises are meant to increase the glute size and I would also recommend adding ankle weights or resistance bands and eating food rich in protein if you wish to build glutes. xx
Love,
Diana
Hi Rachael,
Are squats not helpful for booty gain?
Hi lovely,
Squats are a great exercise for weight loss but not the best for slimming down your legs or building butt.
Please have a read of these blog posts that explain why in more detail:
https://www.rachaelattard.com/do-squats-make-your-legs-bigger-or-smaller/
https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/
https://www.rachaelattard.com/how-to-get-skinny-legs-top-3-mistakes/
Love, Lean Legs Club support xx
Hello, im only couple pounds away from my goal weight and I am happy with how my body looks except for my tights , I always struggle with. I build muscle very easily so I’ve been avoids all resistance training but I am suffering with cottage cheese and Jiggely looking legs. I’ve been fasted walking/running 4x week and I’m slimming them down but for the life of me can’t get ride of my cottage cheese and jiggely looking tights. What advice can you give me?
Hi Nickie, definitely doing some resistance training will help you tone up your lower body :) You don’t need to avoid resistance training altogether, but just need to do the right type of workouts :) This type of workout and all the workouts on my blog will help you tone up these areas without bulking you up so definitely give them a go! Good luck xx
Hello rachel !
I have some questions about my wourkouts !
I am a person who gains muscle easily especially in my thighs and they tend to get bulky !
I am incorporating more cardio in my workout routine !
I wanted to ask you about spinning classes ? Will it bulck me up even more ?
I haven’t tried it yet so i don’t want to get into something with will not get me the results i want !
Also , do i have to supress squats and lunges from my workouts ?
Thank you so much xxx
Hi Nadine, spin classes have different results for different body types. If you are shorter or an endomorph, then yes spinning will bulk you up. If you gain muscle easily and get bulky easily, then I would probably assume that spinning will make you more bulky. Also, yes I would stop squats and lunges for now as they can bulk you up too! Once you have reduced your muscle, you can start doing them again but I wouldn’t do them too much and wouldn’t do them with heavy weights. Good luck! xx
Hi Rachael!
I have a problem.. I am at a low body weight and also low body fat percentage (like 16% or something like that) but I also don’t have a lot of muscle mass. (I did a body scan test). I think that the low body fat percentage is because I have a really flat stomach and not huge boobs… But I still have kind of big/muscular thighs. The personal trainer advised me to do lots of heavy lifting to increase my muscle mass. But in the past I experienced that my legs got really bulky when lifting weights and doing leg targeted exercises… Now I really don’t know what to do. I know I need to increase my muscle mass but I don’t want to end up with bulky legs (in fact, I would rather like to slim down my muscular thighs a bit).
I hope you can help me. Lots of love<3
Hi Hanna! I would suggest maybe doing some weights for your upper body and core with your trainer, and then doing some cardio and lighter resistance training (such as my workouts) for your lower body so you don’t bulk up your legs. Even lighter exercises such as yoga and pilates can build some muscle, and I love swimming and boxing for toning up your upper body without adding bulk xx