Sculpted Booty and Legs Workout

Ready to strengthen and sculpt your legs and booty? Let’s go!

I included a balanced variety of posterior chain strengthening exercises and single side work to help you improve your form and balance, as well as sculpting some lean muscle in this resistance training session.

Focusing on resistance training will help you improve your body composition at any age. If you’re in perimenopause like me, it’s important to start being more strategic with your workout training so you’re not burning yourself out overdoing the cardio, and that resistance training is a foundational part of your workout plan.

Pay attention to your protein intake, as we don’t absorb the aminos from our protein as easily at this point, so we want to start making sure we’re always including it. Here’s some more information on the how and why, specific to women!

If you’re post menopause, it’s essential that each training session you do challenges your muscles. You want resistance training and strategic explosive cardio too, but you also want to make sure your sessions are tough, and that you follow them up with recovery and nourishment to stimulate the tissue repair and regrowth process. No more “no days off training” – because more workouts will not get you more results. More effective workouts (like this one) with more strategic recovery and attention to nutrient intake is the ticket here.

And if you like targeting these body parts and are looking for a plan to help ramp up your training, this workout is very similar to those featured in my 30-day Booty and Abs Challenge– which gives you a full body workout plan with a special emphasis on sculpting and strengthening your butt, legs, and abs!

Ready to work out? Let’s go!

Check out the 30-Day Abs and Booty Challenge for a full body program with a special emphasis on sculpting and defining your abs, legs and glutes using simple equipment like we did in today’s workout!

Strong Booty and Legs

Click to expand and see all workout move descriptions

Equipment: Elevated surface, weighted objects; hamstring options: exercise ball, sliders or band
Format: Perform the circuit 3 times within suggested rep ranges.


Single Leg Hip Thrusts (8-10 each side)

  • Sit yourself on the mat in front of your elevated surface and place a weighted object on your hip creases.
  • Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
  • Brace your core and drive through your heels to lift your hips and weighted objects towards the ceiling, knees tracking in line with the toes, squeezing your glutes and pausing at the top.
  • In this position, transfer the weighted object over to your right hip crease and extend your left leg out and off of the mat.
  • Drop your hips back down toward the mat with control and repeat the sequence for your max reps while keeping your left leg lifted and hips level with one another.
  • Switch sides and repeat sequence for your max reps.
  • MOD: Keep both feet planted for the duration of this exercise and/or perform this sequence without weighted objects.

Romanian Deadlifts (6-10)

  • Begin standing with your feet hip distance apart, core braced, shoulders back and down (as if you were standing against a wall) and weighted objects in each hand.
  • Push your hips back and hinge forward as far as you can while maintaining a flat back, slightly bending your knees and keeping the weighted objects close to your shins.
  • Drive through your entire foot to come back to standing, pressing your hips forward, feeling your glutes working through this lift, and be mindful of not leaning back at the top.
  • Repeat for your max reps.

Hamstring Pull Ins (10-15)

  • Lie on your back with your feet on a ball, in TRX straps, or on sliders.
  • Brace your core and raise your hips off the ground to form a straight line with your shoulders, back, glutes, knees, and ankles. Avoid straining your neck by using your arms on the mat to support you.
  • Hold for a brief pause. Bend your knees and contract your hamstrings to pull the ball/straps as close to you as possible, while keeping shoulders, back, glutes, and knees in a straight line.
  • With control, straighten your legs to starting raised hips position.
  • Repeat for your max reps.

Support your workouts by using ROCK AND RESTORE, my free-form essential amino acid formula. This great tasting fruit punch formula contains 30 servings of all 9 of the essential amino acids (including the BCAA’s) in their free form for rapid absorption and metabolic use so you can rock your workouts, build lean muscle, recover faster, boost your immune system and improve cognitive function.

Calf Raise Series (12-18)

  • Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall), and a weighted object in each hand at your shoulders or by your sides.
  • Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
  • Repeat for several reps, then adjust your stance to heels in, toes out.
  • Repeat for several reps, then adjust your stance to toes in, heels out.
  • Repeat for several reps.
  • Continue rotating through the variations to complete your max reps.
  • MOD: Remove the weighted objects and complete this move with bodyweight only.

Reverse Curtsy Lunges (Alternating) (8-10 each side)

  • Begin standing with your feet hip distance, core braced, chest upright, and a weighted object in each hand at your shoulders.
  • Step your right foot across and behind you so that your right knee ends up behind your left heel into your reverse curtsy lunge. Keep your chest up, being mindful of not leaning forward over your knee or allowing your back knee to touch the mat.
  • Power through your front heel to return to the starting position.
  • Repeat reverse curtsy lunge on the opposite side, completing a single rep of this exercise.
  • Continue alternating sides to reach your max rep range.
  • MOD: Remove the weighted objects and complete this move with bodyweight only or perform regular reverse lunges instead.

Amazing job Rockstar! I am so proud of you for showing up today! Check in and let me know how you liked the workout and anything else you want to share – I love hearing from you.

The perfect follow up to this workout is the 30-Day Booty and Abs Challenge! Sculpt and strengthen your entire body with a special emphasis on the Booty, Legs, and Abs!

Already already taken it? Check out the 30- Day Rocking Abs and Booty Challenge inside of Rock Your Life and take it to the next level!

The post Sculpted Booty and Legs Workout appeared first on The Betty Rocker.

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