You know at Booty Lab we love to work the glutes. This week’s workout is all about toning and sculpting that BOOTY! 

If you love to lift like me or want to learn how to start, check out our strength training classes.

Follow Along With the Booty Workout Video to See How Each Exercise is Done!

Booty Workout

3-5 rounds 

Sumo deadlift x8-12 

Side-lying hip raises x10-20/side

Fire hydrants x10-20/side

Sumo Deadlift

Begin with a bar on the ground with your feet under the middle of the bar. Your feet should be set wide. Hinge forward at your hips to grip the bar. Your arms should be shoulder-width apart, inside your legs. Looking forward with your head and chest up, drive through the floor, extend through the hips and knees. As the bar reaches your knees, lean back and drive the hips into the bar, pulling your shoulder blades together. Return the weight to the ground by hinging forward at the hips, controlling the weight on the way down.

Side-Lying Hip Raises

Lie on your side with your lower arm on the floor and upper hand in front of your body for support. Engaging your abs, bring your bottom leg slightly in front of your top leg. Then lift your top leg high towards the ceiling, keeping your hips stacked. With control bring your leg back down and repeat.

Fire Hydrants

Start on your hands and knees with your shoulders directly above your hands and your hips above your knees. Lift your left leg to the side at a 45-degree angle. Keep your knee bent at 90 degrees. Lower your leg to starting position for 1 rep.

Pin the image to save for later!

More Workouts

Favorite Shoulder Exercises

Favorite Shoulder Exercises

Our Favorite Shoulder Exercises We focus a lot on the glutes at Booty Lab becuase that is our specialty, but we make sure to work the upper body too!! Full body strength is very important! Today, we are focusing specifically on shoulder exercises. The shoulders get...

read more
How to do Hip Thrusts at Home

How to do Hip Thrusts at Home

How to do Hip Thrusts at Home Even if you don't have access to a gym bench, you can still do one of the Booty Lab favorites! 1. Find a stable couch, bench or chair that is relatively low to the ground. Whatever you have at your house will work! Doesn't have to be...

read more

Ready for more? Join us in the gym!


Stay Up To Date With The Latest Updates and Event Info

Have Questions?

Text our team at (910) 218-9408 to chat or enter your email below.

Thanks! We'll be in touch soon. Check your email for next steps.