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Booty Builder: HIIT to Shape & Sculpt

Writer's picture: Fit FocusFit Focus
 

If you’re looking to shape and sculpt your glutes, this HIIT-style workout will target every angle of your lower body. With three levels of intensity, you can tailor it to match your fitness goals. Grab a mat, some water, and let’s build that booty!



Booty Builder Workout:


  1. Glute Bridge – 20 reps

    • Targets: Glutes, Hamstrings

    • How To Do It: Lie on your back with knees bent and feet flat on the floor. Lift your hips up until your body forms a straight line from shoulders to knees. Lower back down and repeat.

    • Benefits: Strengthens the glutes, improves posture, and activates the lower body.

  2. Side Leg Raise – 20 reps

    • Targets: Outer Glutes, Hips

    • How To Do It: Lie on one side, stacking legs on top of each other. Lift the top leg up, keeping it straight, then lower back down. Repeat on the other side.

    • Benefits: Enhances hip stability and strengthens the outer glutes.

  3. Sumo Squat – 20 reps

    • Targets: Glutes, Inner Thighs, Quadriceps

    • How To Do It: Stand with feet wider than hip-width apart, toes pointing out. Lower down into a squat, keeping your chest up and knees tracking over your toes. Push back up to start position.

    • Benefits: Targets the inner thighs and glutes, promoting lower body endurance.

  4. 1-Leg Glute Bridge – 20 reps

    • Targets: Glutes, Hamstrings

    • How To Do It: Lie on your back with one leg lifted, foot flexed. Push through the other heel to lift your hips, then lower back down. Repeat on both legs.

    • Benefits: Builds single-leg strength and balances glute development.

  5. Goblet Squat – 20 reps

    • Targets: Glutes, Quadriceps

    • How To Do It: Hold a weight (optional) close to your chest. Stand with feet shoulder-width apart, lower into a squat, keeping your back straight, then return to standing.

    • Benefits: Strengthens the lower body and improves core stability.

  6. Lunges – 20 reps

    • Targets: Glutes, Quadriceps, Hamstrings

    • How To Do It: Step one foot forward and lower down until both knees form 90-degree angles. Push back up to standing and repeat on the other leg.

    • Benefits: Tones the glutes and improves balance and coordination.

  7. Fire Hydrants – 20 reps

    • Targets: Glutes, Outer Thighs

    • How To Do It: Start on all fours, lift one knee out to the side, keeping it bent. Lower back down and repeat on the other side.

    • Benefits: Activates the outer glutes and strengthens hip stability.

  8. Donkey Kicks – 20 reps

    • Targets: Glutes, Hamstrings

    • How To Do It: On all fours, kick one leg up towards the ceiling, keeping the knee bent. Lower back down and repeat with the other leg.

    • Benefits: Isolates and strengthens the glutes, enhancing overall lower body strength.


Customize Your Routine

Choose a level that suits your fitness goals and progress over time. Beginners can start with Level I for a challenging yet manageable workout. Once you feel ready, gradually increase the sets to build endurance and strength.


Why This Workout Works

This Booty Builder workout combines compound movements like squats and lunges with targeted isolation exercises, maximizing glute activation and lower body conditioning. The HIIT format keeps your heart rate up, burning calories while you build and tone your muscles.


Conclusion

Commit to this Booty Builder workout and watch your glutes transform! Be consistent, challenge yourself, and enjoy the results.



 

FitFocus

Your Partner in Transformation—Motivating You to Push Harder, Fuel Smarter, and Live Healthier!

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