A nice backside is always in style. Butts, booties, and buns have been the center of attention in songs, fashion, and workouts for decades. And just when you think your tush can’t handle a million more squats, I’m bringing a new and fresh butt lifting routine that doesn’t involve a single squat. Yep, a no squats butt lifting workout.
Baby got back? Literally. This entire booty workout is done lying on your back, and I repeat – no squats required! O.M.G Becky…
Here’s a little tip, try butting, errr I mean busting this circuit out right away in the morning (sorry, booty on the brain). Heck, you can even do this before you get out of bed! These low-impact moves are a perfect way to spend your first few minutes of the day working your backside.
The key to getting the most out of this workout is really squeezing your bottom with every upwards and outwards lifting motion. I’ll explain more below.
Butt Lifting Exercise #1
Start lying flat on your back, hands behind your head, and elbows out. Lift your hips up and extend your right leg towards the sky, pointing your toe. Keep your hips where they are and lower your right leg towards the ground, keeping your leg straight the entire time. Raise your leg back up to the sky and repeat this motion for 12 repetitions on he right leg, then 12 repetitions on the left.
Butt Lifting Exercise #2
Keep your hips slightly off the ground and cross your left leg so your left ankle rests on your right knee. Lift your hips as high as you can and squeeze your tush. Do 12 repetitions with your left leg up, then 12 with your right, never letting your butt touch the ground.
Butt Lifting Exercise #3
Bring your feet together, heels touching and toes pointed outwards. Lift your heels to roll up on the balls of your feet, all while keeping your hips up and heels cinched together. Next, press your knees out to the side then back in, squeezing your tush every time you pulse outwards. Your knees should only be able to move an inch or two outwards and you should feel this move in the outer corner of your butt. Do 24 repetitions.
Butt Lifting Exercise #4
Separate your feet shoulder-width apart and stay on the balls of your feet, hips still slightly off the ground. Lift your hips as high as you can, squeezing your tush as you reach your highest point. Then lower your hips and repeat 12 times.
Repeat this entire circuit four times. If you need a break between circuits, bend your knees and bring your legs into your chest (hugging your knees), and gently roll from side to side.
Want to pair this amazing sculpting workout with a FREE 7-day meal plan? Sign up here for your Whole30 meal planning guide – the complete package you need with recipes, a grocery list, and time saving tips to rid yourself of the sugar and carbs and start seeing the results you have been dreaming of!
Simply enter your information here and watch for an email with a link to download your meal planner today!
While you’re at it, download your free 4-week home workout calendar too.
Do you like the thought of a firm, perky tush? Check out my Ultimate Buns and Guns Workout for an additional booty blast combined with arm-sculpting moves. And be sure to share with your friends using the social media buttons below! Sharing is caring people.
My knees are often too bad to do squats, so this is great information.
Squats are great but can be so hard on the body!!
yay!! one I can do!
Whoop whoop! DO IT!
I love your exercise tutorials! I could definitely use this workout – anything to change up doing squats!
Thanks Brittany! Yeah – squats schmats. Sometimes you just need to change it up!
I was just thinking I needed some more booty workouts! Thanks for the inspiration!
You can never get enough booty workouts, right?! Thanks Ashley!
I mean, who doesn’t want a lifted booty?! Pinning!
Pretty much everyone in the WORLD soooooo yeah….
Oh yes! Love these ideas. There are many ways to strengthen the glutes, not including squats 🙂
Thanks girlfriend! Squats rock but sometimes I want a less hardcore booty routine!
I love, love, love low-impact workouts like this. After a kid (or three), it seems like my body and my joints just can’t handle too much high-impact exercises. This looks great! 🙂
I can relate. I only have one but there are definitely things that are a lot harder to do now (or things I still do, but then pee myself) HAHAHAHAHA!
These photographs are great tutorials. Thanks so much. I gotta work on my butt for the wedding dress haha
Oooh get that wedding booty on Natalie! Congrats!
This looks like a great workout – and love that it isn’t squats!!
Thanks Trish! Sometimes ya just need a little squat break.
LOVE this! Going to need these moves in the upcoming holiday months!
Don’t we all! 😉 Thanks Greta!
I love squats but it’s always great to learn other exercises for the booty. Thanks for sharing. These are easy enough for me to do before bed every day
Totally easy. I mean, effective but a lot easier on your joints. Thanks Yaya!
I love this!! I’ll certainly be giving these a try. I’m all for no squats!
I hope you do Hannah! Have a fab time squeezing that tush!
I definitely need some indoor workouts for when the weather gets really sketchy.
I’m all about indoor, at-home workouts. I mean, who wants to go outside when it’s cold and icky out?!
Bridges are one of my favorite booty lifters! These are some of my favorite variations too 🙂
Same! It’s like a workout and a rest at the same time. Thanks Emily!
Ooo some hip/glute thrust alternatives I have yet to see! Recently my back has started hurting after my squats, and I KNOW its because of weak glutes. These exercises will be great for helping me fire up those buns properly. Thank you!!
YAY glad this is new and fresh for you Beverley! This workout will totally help you fire up strength in your glutes. Especially after your fabulous vacation 😉
LOVE this workout! Shoot, if I can do it before getting out of bed in the morning, count my lazy butt in! 🙂 Great post, keep them coming!
Gosh I know, right? Maybe I should do a whole series on workouts you can do before you even have to step out of bed in the morning. HA! Thanks Beth.
This is just what I need- Summer is coming in 3 months and I have lost weight,I just need toning up,( my butt is my biggest problem! ) But squats really hurt my knees and
the weather is just awful in London,when it isn’t raining,it’s just so cloudy and windy I just don’t feel like going out,so this is perfect to do at home!
I’m SO happy to hear this is helpful for you Charlotte! Squats can definitely do a number on the knees. And at home workouts are totally my jam! Appreciate you stopping by.
Hello there! Just wanted you to know that your article was featured right here: http://www.dreamingofbutterflies.co/10-lazy-girl-habits-need-gorgeous-summer/
Thanks so much!
Does this workout really work? Does your butt really tone.
With any fitness routine, this combined with other physical activity and healthy eating will be the key!
I did them once and I’m already sore which is good!! I wanted to ask..should I do this every day?, every other day? I want my butt to look the best this summer 🙂
You could do these every other day or even every day if you wanted! It’s low impact so no need to necessarily ‘rest’ if you are feeling great doing it on the daily