Free Booty Workout

Video Series | Suitable for the Gym

Type of fitness:

Gym Workout

Requires:

Gym Equipment

Level:

Intermediate & Advance

Approx Calories:

400–520 kcal

Warm Up

An Olympic barbell squat is a strength training exercise performed with a standard Olympic barbell (a long, heavy steel bar, usually 20 kg/45 lb for men and 15 kg/33 lb for women). By maintaining an upright chest and controlled descent, this movement develops both strength and mobility, forming the base for all lower-body training.

  • Reps:

    Sets: 3

Exercise 1. Olympic Barbell Squat

An Olympic barbell squat is a strength training exercise performed with a standard Olympic barbell (a long, heavy steel bar, usually 20 kg/45 lb for men and 15 kg/33 lb for women). By maintaining an upright chest and controlled descent, this movement develops both strength and mobility, forming the base for all lower-body training.

  • Reps:

    Sets: 3

Exercise 2. Cable Pull-Through

This movement targets your glutes and hamstrings while teaching proper hip hinge form. Using a rope attachment on a low cable, hinge forward at the hips and pull the rope through your legs until you’re standing tall. Focus on squeezing your glutes at the top and keeping your back flat throughout.

  • Reps:

    Sets: 3

    Weight:

Exercise 3. Step ups

Step-ups are a compound movement that target your glutes, quads, and hamstrings, while improving balance and stability. Using a sturdy box or bench, step up one leg at a time, driving through your heel and engaging your glutes at the top. Holding a kettlebell adds resistance to build strength and power.

  • Reps:

    Sets: 3

    Weight:

Exercise 4. Good Morning Squats

This hybrid movement strengthens your posterior chain (glutes, hamstrings, and lower back) while improving hip mobility and stability. With the pad resting comfortably across your shoulders, hinge at the hips while keeping your back straight, then drive upward by engaging your glutes and legs.

  • Reps:

    Sets: 3

    Weight:

Exercise 5. Smith Machine Glute Kickbacks

This movement isolates the glutes and hamstrings, helping to lift, tighten, and strengthen the lower body. Using the Smith machine for stability, position one leg under the bar and push through your heel to lift it upward in a controlled motion. Focus on squeezing your glutes at the top and keeping your hips square.

  • Reps:

    Sets: 3

    Weight:

cooldown

This movement isolates the glutes and hamstrings, helping to lift, tighten, and strengthen the lower body. Using the Smith machine for stability, position one leg under the bar and push through your heel to lift it upward in a controlled motion. Focus on squeezing your glutes at the top and keeping your hips square.

  • Reps:

    Sets: 3

    Weight: