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    Booty Builder

    Booty Builder

    Glutes & Legs
    Beginner
    2 routines

    Beginner-friendly glutes and legs plan focusing on activation, squat patterns, and joint-friendly progressions.

    Routines

    Day 1 — Glute Activation & Squat Basics

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

    Beginner
    44 mins
    182 Kcal
    Dumbbell Goblet Squat

    Dumbbell Goblet Squat

    3 sets
    10 reps
    75s rest
    Glute Bridge Two Legs on Floor

    Glute Bridge Two Legs on Floor

    3 sets
    12 reps
    60s rest
    Standing Hip Abduction

    Standing Hip Abduction

    3 sets
    12 reps
    45s rest
    Bent Leg Kickback (kneeling)

    Bent Leg Kickback (kneeling)

    3 sets
    12 reps
    45s rest
    Bodyweight Supported Squat

    Bodyweight Supported Squat

    3 sets
    12 reps
    60s rest
    Side Lying Clam

    Side Lying Clam

    3 sets
    15 reps
    45s rest
    Glute Bridge March

    Glute Bridge March

    3 sets
    10 reps
    45s rest
    Side Lying Leg Raise

    Side Lying Leg Raise

    3 sets
    12 reps
    45s rest

    Day 2 — Hinge & Lunge Basics

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

    Beginner
    46 mins
    179 Kcal
    Roll Hip Thrust

    Roll Hip Thrust

    3 sets
    10 reps
    60s rest
    Lunge

    Lunge

    3 sets
    10 reps
    60s rest
    Glute Bridge One Leg on Floor (bent knee)

    Glute Bridge One Leg on Floor (bent knee)

    3 sets
    10 reps
    60s rest
    Resistance Band Glute Bridge

    Resistance Band Glute Bridge

    3 sets
    12 reps
    60s rest
    Side Lying Hip Adduction

    Side Lying Hip Adduction

    3 sets
    12 reps
    45s rest
    Standing Hip Abduction (bent knee)

    Standing Hip Abduction (bent knee)

    3 sets
    12 reps
    45s rest
    Frog Hip Thrust

    Frog Hip Thrust

    3 sets
    12 reps
    60s rest
    Bodyweight Bench Squat

    Bodyweight Bench Squat

    3 sets
    12 reps
    60s rest
    Back to Glutes & Legs

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