Bootylicious in Minutes: 15 Minute At-Home Booty Workout | Teami Blends

15 Minute At-Home Booty Workout


Want to build a firm, round bottom but you're short on time? No problem! All you need is a quick 15-minute butt workout.

Mini-workouts can be just as effective as one continuous workout. Consistency is the key.

Training your glutes will not only enhance your looks but also improve your posture and overall fitness. The buttocks consist of three primary muscles, with the gluteus maximus being the largest muscle in your body. They play a vital role in hip rotation, abduction, and extension.

Weak gluteal muscles may result in back pain, bad posture, and increased injury risk. Therefore, it's important to activate and work your glutes regularly.

The barbell back squat isn't your only option, though. If you work out at home, look for glute exercises that require little or no equipment.



Air Squats

Squats are some of the best butt exercises out there. These movements not only shape your legs and glutes but also build lower body strength. Over time, they may help improve your posture, balance, and flexibility.

While it's true that most squat variations require a barbell or dumbbells, you may use your own bodyweight. Here's how to do the air squat:

  • Stand with your feet slightly wider than shoulder-width apart. Keep your hands at your sides.
  • Bring your hips back in a squat position, squeeze your booty, and bring your hands together in front of your chest.
  • Return to the starting position while exhaling through your nose.
  • Complete three sets of 10 to 15 reps each.


Reverse Lunges

Reverse lunges provide a full-body workout, hitting nearly every muscle. They're particularly effective for your glutes, hips, and thighs.

  • Stand up with your feet hip-width apart.
  • Take one step backward with your right leg while bending your left leg at the knee. Lower your body until your left thigh is parallel to the group.
  • Return to the starting position. Repeat 15 times with each leg.


Plié Squats

This squat variation requires taking a wide stance, which allows you to better target the glutes and inner thighs. You can use your own body weight as well as a barbell, a dumbbell, or a kettlebell.

  • Stand up straight with your feet wider than shoulder-width apart.
  • Point your toes out at a 45-degree angle and clasp your hands in front of your chest.
  • Bring your hips back and then squeeze your butt on the way up.
  • Repeat 15 times.


Air Squats with Alternating Knee Lifts

Once you've mastered the air squat, add knee lifts to the mix to make it more challenging. This will not only activate your glutes but also increase the calorie burn.

  • Perform the air squat as described above.
  • This time, you'll lift one knee to your chest as you return to the starting position. Remember to contract your glutes.
  • Repeat 15 times per side.


Plié Squats with Heel Lifts

Next on our list is the plié squat with heel lifts. If done right, this bodyweight movement will improve your balance and cause your glutes to work harder as you lift your body.

  • Do the plié squat as described above, but lift our heels once you're in a squat position.
  • Pause for a second or two, squeeze your glutes, and return to the starting position.
  • Repeat 15 times.

Complete three sets for each exercise to reap the benefits. Also, feel free to experiment with squat and lunge variations for a more challenging bootylicious workout.

Get the Most Out of Your 15-Minute Butt Workout

A 15-minute butt workout can go a long way toward your fitness goals. Train your glutes at least once a week and use proper exercise form to reap the benefits. If you sit a lot or have weak glutes, work these muscles two or three times per week.

Exercise and clean eating are equally important. A diet based largely on junk food can stall your progress and make it harder to build the body you're after. Consider using our Detox Wellness Pack to clean up your diet and enjoy better health!


Adi Arezzini

Adi Arezzini
Teami Blends - Co-Founder + CEO
Certified Nutrition Health Coach






Discover our Natural Wellness Products


Leave a comment

Please note, comments must be approved before they are published

My Cart

Back to the top