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Booty Workout!

By Rachael Attard, Updated May 27, 2019

This is a booty workout for women that you can do at home. :)

Booty workouts are my favourite! This is another one that will work your butt, without targeting your quads and making your legs bigger. So if you want a perky bottom without growing your thighs, this is the perfect workout for you.

You can add ankle weights to these workouts (I’m not using them here) and using the dumbbells is totally optional. You can always make changes to make it harder / easier to suit you :)


  • Complete each exercise for 45 seconds on each leg. Do 1 round on both legs, then move onto the next exercise.
  • After you have completed all exercises once, repeat the entire circuit another 1-2 times.
  • The last two exercises are a little bit harder so if you can’t do 45 seconds, do 30.


Check out the workout video!


1. KNEE TO NOSE DONKEY KICKbooty workout

2. ROTATING DONKEY KICK booty workout


4. STANDING 3/4 CIRCLES booty workout

5. ONE GLUTE BRIDGE booty workout


If constant pulsing gets difficult, you can alternate between pulsing and holding the position.booty workout

If you liked this workout and want to find more similar workouts that will not cause your lower body to bulk up, you can find more them here. And you can check out my 3 Steps to Lean Legs Program. It’s designed to help you get lean and toned legs :)

Love Rachael xxbest fitness program for women

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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20 comments on “Booty Workout!”

    Ana says:

    I have been working out for a year now, I do Tabata HIIT and strenght with extra weights and yes I can see the results! Butt 😁 even though my whole body is now lean an with muscles, my behind looks the same as before! Not one cm bigger! I eat a lot of lean protein and do literally every possible butt exercise there is but to no avail. Why? 😳

      Lean Legs Support says:

      Hi lovely,

      Sometimes, the shape of our buttocks is based on genetics but you can make some improvement through exercise and if your goal is to make them appear bigger, consuming more calories could help. Please note that just like you can’t spot-reduce, you can’t also choose which specific part of your body can grow bigger without affecting the other parts. I hope this helps. xx

    Maria says:

    Hey there! This might sound strange, but which of your Youtube exercises are recommended for LOSING butt fat, instead of making my booty bigger?

      Len - Lean Legs Support says:

      Hi lovely,

      Spot-reducing isn’t really possible so if you want to lose fat on a certain area of your body, you need to lose weight overall. A good combination of the right type of cardio, light-resistance workouts, and adjusting your diet for weight loss will help you achieve your goals. :)

      I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read.

      It will definitely help! :)


    Barb says:

    I think I bought the lean legs program but it seems like I’m missing a program. Are there 2? Also what is the diet plan? I only found a 7 day diet plan. I like the 7 day inner thigh program. Will you be offering more of those?

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out! <3

      I just answered your email from info@rachaelattard.com :)


    Luana says:

    Hey, I am starting to do your full body burn workout on youtube on the weekdays and your boxing and cardio workout on the weekends, do you think that will get me slim legs?

      Sara - Lean Legs Support says:

      Hi lovely <3,

      Thanks for reaching out!:)

      Yes, the right type of resistance workout combined with cardio is going to help you slim down your legs. <3

      However, nutrition is another very important part of slimming down.:)

      I'd suggest you take a look at this blog post about calorie intake and this one about macros as both are very important. <3

      Hope this helps!


    Roosa says:

    Hi the video link doesnt work :(

      Diana - Lean Legs Support says:

      Hi lovely,

      The video link works properly, please click here to watch it. I hope that helps :)

      Love, Lean Legs Club support

    Hazel says:

    I love your workouts so much! I do have a question on what yours thoughts on ankle weights are? If you use them, or believe they help to lengthen and tone rather than give a bulky look.

      Rachael Attard says:

      Hi Hazel! The main thing that will make your legs bulky or not are the type of exercises you do. But typically, exercises that use ankle weights are better for not bulking :) I do use them and I use the 2 pound ankle weights! xx

    Eleanor says:

    How many days a week do you do the booty workout?

    Nadine says:

    Hi rachel !
    Thank you for taking the time fo answer to all the questions ☺️
    I have been trying go vary my cardio trainig
    And wanted to ask you if the elleptical with no resistance helps to slim down muscular thighs ?
    Or at least no make them bulkier !
    Thank youu xxx

      Rachael Attard says:

      Hi Nadine, you’re welcome! The elliptical is not as good as walking to slim down your legs. It will still build a bit of muscle because of the push down motion and won’t slim down your legs as much. I don’t think it will necessarily bulk you though, unless you’re very short or an endomorph body type. If you can walk, then I would definitely do this. But if you can’t walk for some reason, the elliptical could be an alternative xx

    maria says:

    greeting from iran . i like your blog so much . keep it up rachael !!!

      Rachael Attard says:

      Thanks Maria! xx

    Lena says:

    Hey rachael! I am obsessed with your blog! It’s so helpful:) my only problem with my fitness journey is that I’ve lost a lot of weight from my upper body (I have small boobs and a really flat stomach) but still have big thighs. my quads are also really muscular. Do you have any advice on how to lose “stubborn fat” and not much more on my upper body? I know you can’t spot reduce fat but I’m really curious if it’s still possible to have slim thighs..

      Rachael Attard says:

      Hi Lena, I’ve written a blog post exactly on this! Here is it if you want to have a read. Generally if you do lots of walking, you will be able to reduce fat from your thighs without it causing more weight loss to your upper body xx

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