This butt lift workout will help you lift and tone your butt, without adding size to your thighs!

If you want to get a perky butt but without growing your thighs you should avoid exercises like squats and lunges.

Don’t get me wrong, I think these exercises have some great benefits but they will also engage your quads (muscle at the front of your thighs).

And if you don’t want to make your thighs bigger you should do more exercises that will engage your glutes. Like donkey kicks!

I use a set of gliding discs for this workout. Gliding discs are amazing for butt workouts as they make some of the exercises so much more challenging and really help to engage your muscles :)

I have placed a link to the gliding discs that I use below.


  • Complete each exercise for 30-40 seconds.
  • Complete 2-3 rounds, and try to have as little rest as possible.

Enjoy! xx



 1. SMILEY FACE DONKEY KICKSbutt lift workout

2. ONE LEGGED HIP THURSTSbutt lift workout


5. LYING BUTT LIFTS butt lift workout

6. FIRE HYDRANT EXTENSIONS butt lift workout


These are the sliding discs that I use. You can buy them on Amazon.Amazon gliding discs for blog

Buy Sliding Discs Herebest 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.

2 Responses

  1. Hi,

    I really appreciate all your great information! thank you.

    How many times a week would you do the butt workout?

    Background – I am a slim tall build (no curves) and very fit. However, I am building so much leg muscles with all my workouts so I plan on walking … a lot .. aiming like you suggested but also do not want to lose the muscle in my butt.

    1. Hi lovely,
      I would recommend doing butt workouts once a week as an addition to the resistance training (which is 3 times per week)!

      I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.

      I would love to help :) So that’s why I have created my eBook and the Lean Legs Club, where I’m available to answer ALL of your questions.

      If you’re interested in joining, I’d be happy to answer all your questions. Here is the link.

      Love Rachael xx

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