6 Best Booty Building Exercises for Women {20-Minute Legs + Butt Workout}

Sculpt your glutes and lower body with these 6 booty building exercises for women; a complete lower body workout in 20 minutes! 

I never thought I’d have a ‘mom butt’, but the moment I gave birth my butt turned into a marshmallow-ey, jiggly-jello part of my body that I swore wasn’t mine! I actually remember telling my husband, ‘you have to feel this…this is not my butt. what happened?!’

Can any other mamas out there relate to this?!

What happened is my body started using my rear end as fat storage to produce breastmilk.

So I’ve s-l-o-w-l-y been rebuilding my booty over the past few months and wanted to share 6 of my favorite exercises that build, tone and sculpt the glutes!

This workout helps boost the booty by targeting major muscle groups in the lower body like the hamstrings, quads and of course your glutes. The best part, these 6 multifunctional, strength-building exercises translate into a full lower body that you can complete at-home in 20 minutes! All you need is a medium set of dumbbells and a bench or chair.

*If you’re having trouble seeing the 6 Best Booty Building Exercises for Women video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this Yoga Flow on YouTube here.

the workout: 6 Best Booty Building Exercises for Women 

Turn these 6 booty building exercises into a 20 minute lower body workout by completing each exercise for 20 reps, then 16 reps, then 12 reps, then 8 reps, and finally 4 reps.

You’ll repeat this workout x 5 sets, dropping 4 reps per set {totaling 60 reps per exercise}. Option to add a set of medium dumbbells to the strength exercises to make it even more challenging.

1. Single Leg Deadlift + Kickback {20/16/12/8/4 reps per leg}
2. Single Leg Plyo Lunge {20/16/12/8/4 reps per leg}
3. Chair Step Ups + Leg Lift {20/16/12/8/4 reps per leg}
4. Squat Jump + Lunge Jump Combo
5. Chair Bulgarian Lunges {20/16/12/8/4 reps per leg}
6. Chair Glute Bridges

*Repeat this workout x 5 sets, dropping 4 reps per set.

See video above for complete workout and proper exercise form. 

Single Leg Deadlift + Kickback 

Single Leg Plyo Lunge

Chair Step Ups + Leg Lift 

Squat Jump + Lunge Jump Combo

Chair Bulgarian Lunges

Chair Glute Bridges

What I’m Wearing

• Athleta Stealth TruCool 7/8 Tight
• Athleta Inversion Tank 2.0
• Ryka Women’s Devotion XT Medium/Wide Training Shoes
• Brooks Moving Comfort Uplift Crossback Sports Bra {nursing mama’s this has easily become my new favorite, supportive + nursing-friendly sports bra}

This post does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

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