Ah the booty. No one ever said, “I really want a saggy, floppy butt.” And yet I can’t think of anyone that has said, “I want to do 500 squats and 500 donkey kicks every day.” How about if you could have a perky, toned ‘lil backside with a home workout needing only a sturdy chair and doing a few tiny movements? If you’ve been a barre class, you know exactly what I mean. And if you haven’t, you’re about to learn. Regardless of your barre experience, anyone can do this barre booty home workout and get the fabulous tush you want.
Now I’m the first to admit, I wasn’t born with a big round ba’donka donk. Flat bottom girls unite! Although I work on my boot-ay quite often, I’ve accepted that I’ll never have the butt everyone rivals. BUT (ha, see what I did there?), I will say, my bottom is fit and toned – which is a-ok with me! A few squats here and there, combined with a steady schedule of barre workouts, keep my booty in check.
These barre booty exercises are some of my favorites because they are effective, challenging, low-impact, and do-able almost anywhere. I’ll work these moves on a bench at the park, in my living room watching Real Housewives, or as I’m getting my ‘cook on’ standing at the stove.
Did I mention anyone can do this? I meant it. I instruct these moves in the barre classes I teach – barre-goers from ages 16 – 70+. So if you think you’re booty is over hill, think again!
Some key form points when executing this workout:
- Keep your chest lifted at all times and avoid leaning forward (keep your shoulders stacked directly above your hips)
- When lifting your leg, try to eliminate any sway in your lower back. To do this (very important), roll your hips forward. If your booty is protruded out behind you, your form is incorrect. Shifting or rolling your hips forward towards the chair ensures your booty is tucked under (this is what we want). It may be difficult to raise your leg high behind you, and that is a good thing.
- When executing these moves, make sure to consistently check that your hips are rolled forward/booty is tucked. It can be easy to lose your form when tired.
- You can choose to stand on the ball of your standing foot the entire time (like I do in the photos), or stand flat-footed.
- Each motion is SMALL – just a few inches. If you are able to swing your leg with a wide range of motion, check to make sure your booty is tucked forward.
Do this entire round on one leg, then switch to the other leg. Try not to take a break in between – that means not letting your working leg touch the floor the entire time.
Back Leg Lifts
Start with your left foot planted and lift your right leg behind your body, just a few inches off the ground. Then elevate the back leg slightly, until you feel the resistance in your butt. Bring your leg back to the original position and do these small, intricate moves a total of 30 repetitions.
Place your right foot directly behind your left ankle with the top of your knee facing your right. Gently lift your right leg up and behind your body, keeping the bend in your right knee – avoid letting the top of your knee shift towards the chair. Do 30 repetitions, tapping your standing ankle then lifting.
(Note – I changed positions to better show these movements – you do not need to change the direction that you are facing and can still execute this move facing the back of the chair). Lift the right leg out to the side and a few inches behind your right leg and flex your foot. Keeping your hips rolled forward, lift your right leg a few inches high. Come back to the original position and do 30 repetitions.
Bend you right knee, creating a 90 degree angle with your leg and flex your foot. Next, ‘push’ your heel towards the back as you continue to keep your hips rolled forward, stacked directly under your shoulders. Bring your heel back in and do 30 repetitions.
Bring your right leg back to the 90 degree angle, right shin parallel to the ground, foot flexed. Next, lift your heel up towards your booty, keeping the knee stationary. Do 30 repetitions.
Lift your right leg and extend it behind your body, keeping a slight bend in your knee. Next, straighten your knee as you extend your leg back, all while squeezing the right side of your booty as you extend the leg, as elongated as you can. Do 30 repetitions.
Did you feel that booty work? You may have even felt fatigue in your supporting leg. All totally normal. If you couldn’t do 30 repetitions at a time or had to stop in between exercises, maybe try less reps and build up.
Like barre-inspired workouts? Try this lower body barre plyo fusion, barre 101, or no squats butt lifting workout!
Rebecca @ Strength and Sunshine says
I have a nice side leg/butt/inner thigh kinda deal workout that I do twice a week. I LOVE high rep small movement for those legs!
Dang girl! Do share! you “kinda deal workout” sounds hard, and GOOD!
I was blessed with a flat bottom too, girl. No shame! 🙂 But it’s amazing to see how much your shape can change from doing squats and lower body exercises. Love this workout you shared today!
Ahhhh yeah sister! We may never have a bubble butt, and that’s ok! I hope this is something fun to add to all those squats and lower body circuits you do Cara!
I too, am a flat bottom girl, and I have to say, barre booty has been the only thing that I’ve seen quick changes with. One day I’ll be able to fill out a pair of jeans. 😉
That’s SO awesome to hear. Barre is one of those workouts people see crazy results, and are always shocked by them! Hence why I’m totally barre-biased 😉 Thanks Rhiannon!
I love this! I am a booty workout girl. I work those muscles out 4 times a week. Thanks for sharing this!
Dang I bet your backside is totally jealous-worthy! You go girlfriend!
Malia | Just Wandering says
I loveeeeeee barre and constantly find myself out and about doing leg lifts and pointing my toes like I’m a ballerina. Haha
Let’s be honest, everyone channels their inner ballerina after trying barre. It’s just a part of the process 😉
I am all about making the booty better! I have a not so big wide butt. Lol. So I try to do whatever I can to make it bigger and toned. I have a barre video at home and I love it! It’s so effective yet simple to do! I do several of these work outs that you have mentioned. 🙂
Gotta love all butts, in all shapes and sizes right?! Which barre dvd do you have? Such a great workout when you just want to target very specific muscle groups!
GiGi Eats says
LOL! If you went to a barre class with me, you would HATE ME (or love me) because I laugh the WHOLE TIME cause I think I am such a loser! I don’t know why. Probably because I am sooooooo uncoordinated!
I’d love you if I was taking it with you, probs not so much if I was instructing the class. Just extra pushups for you, miss troublemaker 😉
I happen to have a bubble butt that deflated after babies and a knee injury. I’d like to get it back, the entire thing! I’m going to try this. I’ve never done Barre so here it goes!
Jealous of your once bubble-licious booty! You’ll so get it back. Come to take a class at the studio girlfriend! You’d love it.
Flat bottom girls unite! 🙂
I need to get on this workout!!
Brittany Bergman says
I love barre workouts! This stuff was awesome toward the end of pregnancy because it’s so low impact but still challenging. Thanks for sharing these moves!
Isn’t that great?! I totally tell all pregnant women and postpartum mommies to do barre. It’s such a great workout for any level, at any time (especially when your mom bod is sooooo different and changing!) Thanks Brittany!
This is great – I’ll add it to my ‘while the children are in the bathtub’ routine! I love workouts you can do anywhere although I much prefer to lift heavy at the gym – you feel the burn so much quicker!
Ha I love it Alison! Is bath time like a 45 minute production like it is in our house? He loves playing but I get soooooo bored! I might join ya in the bathroom barre series….
I have a flat bottom but these are some really good exercises to do. I think working out at home is great. That is what I do all the time.
Me too Christine! Don’t get me wrong, I LOVE the ‘me’ time at the gym, but those sessions are few and far between. Glad you stopped by!
Kelly @theinspiredparent says
Started doing barre workouts this last fall – they are wonderful!
Isn’t barre the best?! It’s a serious addiction for me! So glad you love it Kelly.
It’s amazing how the smallest moves makes the biggest difference in your tush!
Seriously so true. Sometimes ‘go big or go home’ just isn’t applicable for everything 🙂
Hehe I vowed at the beginning of March to make this the month of booty so this workout totally fits in with my routine for the month. I love barre but it is so expensive so I don’t go very often, it’s awesome to find a routine I can do at home (:
A month of booty?! I soooo dig that! I’m going to totally join you in the booty-lovin’, month-long butt workout. We are going to have killer buns Jordyn!
I’ve always wanted to try a barre class but I do not want to pay the money for it! Thank you for sharing this! Now I can do it for free!
Barre can certainly be expensive – definitely worth it. BUUUUT if you can do it at home, huge win! Enjoy Logan!
I love Barre!! I’ve been trying to do Barre workouts at home a few times a week and these are great repetitions to add in to my routine!
So glad you found this post Ashley! Barre is the bomb. There’s just no other way to put it 😉
Christine | Collectively Christine says
I absolutely love Barre and have thought about getting my certification to teach. When I was in ballet in high school I had such a nice bootay. haha It’s all downhill with age so i’m scrambling to find booty workouts to give me a lift. Thank you for sharing these moves. 🙂
You totally should! You have the background so why not?! Many studios will train you too. Feel free to shoot me an email if you have any questions. Thanks Christine!
Holly @ While I'm Waiting... says
Thank you for sharing at Faith Filled Parenting!
My pleasure Holly!
Emily from Something Gold, Something Blue says
I love doing barre workouts! I think I was able to get toned in the shortest amount of time when I was going twice a week! Thank you for sharing some of these exercises that I can do at home or when I don’t have enough time to actually hit the studio!
xx, Emily from Something Gold, Something Blue
It’s SO true! People don’t believe me when they see these tiny little movements, but they are SO effective! I’m so glad you found this workout Emily! Enjoy friend 🙂