Do you want a better butt? If you answered HELL Yeah, then this workout is for you! This 30 day booty boosting workout will target your glutes, hamstrings, and quads, utilizing multi-joint movement to boost your metabolism and improve your overall strength, endurance and flexibility. Commit, follow this workout, and go get yourself a nicer booty! You’ve been challenged.



 The Wide Sumo Squat

Sumo Squat

The wide sumo squat is a great lower body strength training exercise for increasing muscular strength and endurance in your glutes, hamstrings and quads. The sumo stance also targets the inner thigh muscles.

Sumo Squat Step-by-Step Instructions

Start in a wide sumo stance – feet further than shoulder-width apart and toes slightly pointed outward. Slowly Lower your body by thrusting your hips back and bending your knees. Dip your body down until your thighs are at a 90-degree angle to the floor. Hold your position for 2-3 seconds. Return to your starting position by reversing the motion. This is one wide sumo squat.

Sumo Squat Tips:

Keep your back up and eyes looking forward during the squat.

The Traditional Squat


This classic body weight exercise targets the major muscles of your lower body, toning your glutes and strengthening your quads.

Squat Step-by-Step Instructions

Start standing up, feet shoulder width apart. Slowly lower your body by bending your knees and pushing your hips and buttocks downward as if sitting. Make sure your knees are in front of your toes. Stabilize the majority of your weight in your heals. Your thighs should be at a 90-degree angle to your calves. Hold your position for 2 – 3 seconds. Return to standing by pushing down with your heels, squeezing your buttocks and straightening your legs. This is one squat.

Squat Tips:

Look forward. Do not curve your back when lowering your body. Rather arch your back to keep it up and puffed out during the squat.

The Alternating Lunge

Foward Lunge


The alternating lunge is another classic lower body exercise that targets the quads, hamstrings, glutes, and calves. It’s simplicity makes it a great body weight exercise for beginners.

Alternating Lunge Step-by-Step Instructions

Start standing straight up, hands on your hips, and feet shoulder length apart. Lunge forward with one foot and lower your body until both knees are at 90 degree angles. Return to your starting position by pushing up with your front heel. Alternate legs. This is one rep.

Alternating Lunge Tips:

To prevent injury, when lunging forward make sure your knee does not extend past your toes.

The Jump Squat

1Jump Squat


The Jump Squat is an effective, high intensity exercise that isolates your quads, improving muscular strength and endurance.

Jump Squat Step-by-Step Instructions

Begin standing upright with your feet shoulder-width apart. Rest most of your weight toward your heels rather than your toes. Dip into a high squat and then explode upward into a jump. Land in the high squat position. Raise your body up to standing position. This is one jump squat.  

Jump Squat Tips:

For a more difficult move, dip deeper into the squat and hold for a few seconds before jumping.

The Side Lunge

1Alternating Lunge

Side lunges target the major muscles of your lowering body, including your glutes, thighs, and hips, and are easier on your knees compared to traditional lunges or squats.

Side Lunge Step-by-Step Instructions

Begin in a standing position, with feet a few inches apart. Starting with your right foot, step out slightly forward and to the side, toes forward, keeping your left foot firmly planted. Keeping your right knee and foot perfectly aligned, lower your body by bending your right knee. Your left leg should be straight. Hold the lunge for a few seconds and then return to starting position by pushing off with your right foot to raise your body back up. Alternate legs.

Side Lunge Tips:

To prevent injury, when lunging to the side make sure your knee does not extend past your toes.

You Guys Got This.

Please follow me on Instagram for Fitness Tips and Pics.

A photo posted by CJ Koegel (@cjkoegel) on

Facebook Comments