Booty and Legs Strength and Sculpt

I have a super fun legs and booty workout for you today that will leave you feeling sculpted and strong!

You’ll be working out with the awesome Coach Amanda. She is an amazing coach and if you’ve never worked out with her before you’re going to love it!

Coach Amanda is a NASM and NESTA Certified Personal Trainer, Crossfit Level 1 Trainer, TRX Qualified Trainer and a Team Betty Rocker Coach in Rock Your Life.

This workout combines agility, strength and cardio – the triple threat in any workout! Keep reading to find out more about this workout and why it’s so important to add into the mix.

Coach Amanda here! Glute strength is often overlooked and not given the attention it deserves. Along with your core muscles, glutes are the main support for your lower back and help to control the movement that comes from the pelvis, hips, legs and torso.

Your glutes are responsible for hip extension, pivoting, and the explosive power needed to jump or do any lower body movement. Whether bending down to pick something up, performing a squat or taking off in a 100 meter sprint, your glutes are what protect you from injury.

If you lack strength in your glutes, your body will compensate by using other muscles to take over. The problem is that these muscles that take over the responsibility weren’t designed for these movements which can lead to injuries in the knees, hamstrings, lower back or hips.

So by strengthening your glutes, you’re not only going to improve your overall physique but also reduce the risk of injury in your lower back (1), hip flexors, sacrum, quads, hamstrings and knees.

Movements like broad jumps and lateral bounds help with agility, flexibility, balance, and control. These drills also help train and maintain proper body alignment and posture in daily movements – this is turn protects your spine and overall stability.

Now grab some dumbbells or water bottles and let’s do this! 

Booty and Legs Strength and Sculpt

Format: Perform each exercise for the prescribed amount of time and repeat for 3 rounds.

A1: Goblet Squats (0:30)

  • Stand with your feet slightly wider than hip distance apart, core engaged. 
  • Hold a single dumbbell in both hands by one end.
  • Squat down by shooting your booty back behind you, keeping your chest up tall (don’t bend forward) and weight back in your heels.
  • Drive through your heels and power through your posterior chain to come back to a standing position
  • MOD: Sit down to an object (chair, ottoman, bench, etc) OR remove the weight and just perform a bodyweight squat.

A2: Romanian Deadlift (0:30)

  • Begin standing and hold one dumbbell in each hand with shoulder blades back and down and core engaged. 
  • Slowly hinge forward at the waist while pushing your hips back and keeping the dumbells close to your body.
  • Bend forward as far as you can while maintaining a flat back. 
  • Drive through your heels and to come to standing and squeeze your glutes at the top. 

A3: Elevated Abduction Glute Bridge (o:50)

  • Come down to your mat, back is flat to the mat with your knees bent and feet together on the ground or on an elevated surface. 
  • Butterfly your legs out away from the midline of the body and engage your core by driving your lower back gently into the mat.
  • Keeping your legs in a butterfly position, bridge yourself up by pressing your heels into the floor or elevated surface, squeezing your glutes and keeping a tight core.
  • Let yourself back down gently to the mat for a quick touch, and repeat.
  • Pro Tip: Add a dumbell to your hip crease to increase the resistance.

B1: Lateral Leg Swings (0:30 each side)

  • Begin in a tabletop position with your shoulders stacked over your hands, core engaged, and back flat.
  • Straighten out your right leg behind you and cross it over to touch your foot to the ground on the left.  
  • Swing it out to the right in line with your body and squeeze your outer glute. 
  • Repeat for time and then switch sides. 

B2: Broad Jump Reverse Lunges (0:50)

  • Start with your feet hip-width apart and core engaged. 
  • Slightly bend your knees and powerfully jump forward as far as you can.
  • Step your right foot back behind you, begin bending your back knee until your back knee nearly touches the ground in a 90 degree angle. 
  • As you stand up, power through your front heel to come to standing and meet your back foot. 
  • Repeat the broad jump and lunge with your left leg and alternate back and forth. 
  • MOD: Perform reverse lunges without the jump for a low impact option. 

C1: Single Kneeling Squats (0:30 each side)

  • Begin by kneeling on your right knee and your left leg straight out to the side. 
  • Shoot your booty behind you to sit back on your right heel.
  • Power through your glute to end in a tall kneeling position and repeat.
  • Pro Tip: Hold a dumbbell on each shoulder or one in front of you.

C2: Jump Squats + Lateral Single Leg Bounds (0:50)

Jump Squat

  • Stand with your feet shoulder width apart.
  • Begin pushing your hips back while bending your knees.
  • Squat down by shooting your booty back behind you, keeping your chest up tall (don’t bend forward) and weight back in your heels.
  • Powerfully drive through your heels and posterior chain to explosively jump.
  • When you land, land softly on the balls of your feet and repeat. 
  • MOD: Remove the jump and do Sumo squats, or squat to an object (chair, ottoman, bench, etc). 

Lateral Single Leg Bounds

  • Start standing on one end of your mat. 
  • Power off your right foot and lunge your body laterally to the other side of the mat to land on your left foot.
  • Keeping one foot off the ground at all times, power off your left foot to return to the other side and repeat. 
  • MOD: Take smaller, less explosive jumps or hold on to a chair in front of you and decrease the width of your jump

Awesome job Rockstar! You are SO STRONG!

I always LOVE hearing from you, and learning where you did your workout, who was there, and how you’re taking care of yourself with your nutrition, stress management and sleep – the other 3 of the 4 pillars. 

Check in below and let me know!

Did you enjoy this workout? Wish you could do this all the time? I hear you!!

I created ROCK YOUR LIFE for this exact purpose! It’s an online program with….

  • new classes every week for variety and fun
  • 30-day Challenges to keep you on track and motivated
  • your own personal workout library so you always have something to do,
  • over 300 healthy Betty Rocker recipes to support your Nutrition Pillar,
  • A private Betty Rocker women’s support group,
  • access to the Team Betty Rocker coaches to answer your questions, and so much more!

All that’s missing is YOU! Join the fun and pick your next challenge!


  1. Ui-Cheol, Jeong et al. “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients.” Journal of Physical Therapy Science. 2015. Web.