Backside. Buns. Booty. Butt.


No matter what you call it, rear ends are in. From popular music and celebrity sightings to fashion magazines and even social media, seems everyone’s on a quest to “build a better booty” these days.


Besides focusing on how it looks, there are also some important functional/feel-good reasons to show your booty a little love, too.

Strong legs and glutes do more than just add curves to your curves.


Strong legs and glute also help to improve your functional fitness and your athletic performance. That’s especially important for those of you who like to do marathons, triathlons, and Crossfit, as well as you active, “weekend athlete” types who also want as much protection from injury as possible so you can keep hiking, biking, surfing and kickball-ing with friends as long as possible. More practically, however, everyone can benefit from a stronger booty and legs because it can help to protect you from pain – more specifically back and knee pain.


How strong is your booty?


Unfortunately, however, since we tend to do waaay too much sitting there are a lot of weak bootys out there. Here’s a quick way to check to see if yours is weak. Stand up, bring your feet about hip width apart and squat. Do your knees collapse inward? Do your heels raise? Is your back rounded and is your tush tucked under instead of pointed out behind you? If so, you may have a weak booty, my friend.

But not to worry. Here’s a booty-building Trifecta to help you add a little more roundness back there as well as some strength to lower your injury risk.


The Strong Booty Circuit

Bulgarian Split Squats x 45-60 seconds each leg

Stair Climbs or Jumping Jacks x 30 seconds

One-Leg Squats x 45-60 seconds each leg

Stair Climbs or Jumping Jacks x 30 seconds

In-Out Sumo Squat Jumps x 30-45 seconds

Stair Climbs or Jumping Jacks x 30 seconds


Do 3-5 rounds depending on time/level.

Be sure to warm up and cool down.


Bulgarian Split Squat:


                                   Bulgarian Split Squat I   Bulgarian Split Squat II


One-Leg Squats:


                               One-Leg Squats I   One-Leg Squats II


In-Out Sumo Squats:


       In-Out Sumo Squat Jumps I   In-Out Sumo Squat Jumps II   In-Out Sumo Squat Jumps III


Want more help putting together your Workout plan?
CONTACT US to schedule your own brief complimentary phone consultation.
To your success!

signature Tami at Wildfire Fitness


  1. Monica Louie | October 12, 2016 at 1:05 AM

    Love this! I think everyone wants a firmer booty! I really enjoy leg exercises, and a lot of them happen to tone up the booty too!

    • tami | October 18, 2016 at 10:18 PM

      Thanks, Monica! We like leg exercises, too. They’re fun and functional!

  2. Create/Enjoy | October 12, 2016 at 4:45 AM

    That looks like an awesome workout! Weighted bulgarian split squats are so hard 😉 I usually feel them the next day! I love strength training and feel great with a strong butt!

    • tami | October 18, 2016 at 10:22 PM

      Thanks for stopping by, Suzannah! There are so many effective and fun ways to do split squats and they sure do pack a punch! 😀

  3. Catherine @ Ten Thousand Hour Mama | October 18, 2016 at 5:54 PM

    I’ve been doing a lot of squats, hill running and other glute exercises through Orange Theory Fitness, and my booty has never looked better! Hallelujah!

    • tami | October 18, 2016 at 10:23 PM

      Awesome, Catherine! Those are fantastic ways to train the legs and the glutes. So important to find something that you like to do so you enjoy doing it. Keep it up!


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