Booty Builder

Learn squat mechanics, fire up glutes, and build control with beginner-friendly accessories.

1. Dumbbell Goblet Squat

   3 sets

   10 reps

   75s rest

2. Glute Bridge Two Legs on Floor

   3 sets

   12 reps

   60s rest

3. Standing Hip Abduction

   3 sets

   12 reps

   45s rest

4. Bent Leg Kickback (kneeling)

   3 sets

   12 reps

   45s rest

5. Bodyweight Supported Squat

   3 sets

   12 reps

   60s rest

6. Side Lying Clam

   3 sets

   15 reps

   45s rest

7. Glute Bridge March

   3 sets

   10 reps

   45s rest

8. Side Lying Leg Raise

   3 sets

   12 reps

   45s rest

Build unilateral control and hip drive with lunges and hip thrust variations.

1. Roll Hip Thrust

   3 sets

   10 reps

   60s rest

2. Lunge

   3 sets

   10 reps

   60s rest

3. Glute Bridge One Leg on Floor (bent knee)

   3 sets

   10 reps

   60s rest

4. Resistance Band Glute Bridge

   3 sets

   12 reps

   60s rest

5. Side Lying Hip Adduction

   3 sets

   12 reps

   45s rest

6. Standing Hip Abduction (bent knee)

   3 sets

   12 reps

   45s rest

7. Frog Hip Thrust

   3 sets

   12 reps

   60s rest

8. Bodyweight Bench Squat

   3 sets

   12 reps

   60s rest