Don’t have time to hit the gym for a full leg day? No worries! You can do this 20-minute booty workout right at home. 

 

You don’t necessarily need any equipment for this booty workout routine, but some dumbbells, booty bands, or ankle resistance bands will help you get bigger and stronger glutes!

Ryan Read Booty Workout

Alright here’s an awesome Ryan Read booty workout that you can use as your leg day routine or implement into your daily workout.

 

Standing Kickbacks 

• Stand with your feet shoulder-width apart. If you have a booty band, place it around the middle of your thighs. This is a perfect workout for our Ryan Read Ankle Resistance Bands!
• Hinge at the hips, steady yourself by holding onto the back of a chair, look at the floor, and shift your weight onto one foot.
• Slightly bend the knees and kick back the leg that you’re not standing on.
• Flex your glute (booty), pause, slowly return your leg to the floor, and repeat.
• Repeat for 30-seconds, three times on each side, for a total of 3-minutes.

 

Tip: Rotate your tailbone in to protect your back and work those glutes.

 

Fire Hydrants 

• Start on your hands and knees with your back straight. Knees together and hands shoulder-width apart.
• If you have a booty band, place it around the middle of your thighs. This is another great perfect for our Ryan Read Ankle Resistance Bands!
• Looking down at the floor, lift one knee away from your body. Keep your knee bent at 90 degrees and lift until it aligns with your hip. 
• Slowly return your knee to the ground.
• Repeat for 30-seconds, three times on each side. Rest for 30-seconds in between sets

 

1-minute rest – drink water!!

 

Squats 

• Use the Ryan Read Form Mat for perfect foot placement!
• Place your feet in position #2 (slightly wider than your hips)
• Shift your weight to your heels, send your hips and booty back, and sit into the squat until your knees are bent at a 90-degree angle.
• Pause, then slowly stand up.
• Repeat for 30-seconds, three times on each side. Rest for 30-seconds in between sets

 

1-minute rest – drink water!!

 

Deficit Dumbbell Reverse Lunge

• Grab a set of weights that you’re comfortable lunging with and a sturdy 6-inch platform.
• If you don’t have weights, you can use a couple of water bottles, cans... any 2 heavier things of equal weight! (Or no weights at all)
• Hold one weight in each hand and plant one foot firmly on the platform.
• Shift your weight onto the planted foot, bend your knee, and kick your other leg back until your toes touch the floor. This might sound a little complicated, but it’s just a reverse lunge!
• Come back up to standing and repeat.
• Repeat for 30-seconds, three times on each side. Rest for 30-seconds in between sets.

 

1-minute rest – drink water!! And get ready for a booty BURNOUT!

 

Extended Lateral Steps 

Put your booty band around the middle of your thighs or use our Ryan Read Ankle Resistance Bands.

Squat with your feet a little more than hip-width apart.

While you’re nice and low, step out with one foot, then bring the other to hip-width.

Repeat for 1-minute, alternating legs. Rest for 30-seconds, then repeat three more times with 30-second rests in between

 

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