Natural Booty Pops

Free Moderate Workout

Natural Booty Pops

Moderate Duration 16 minutes

Target Areas: Lower Body

Equipment: No Equipment

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Public

Tags

Bodyweight Workouts Lower Body Workouts Zero Equipment Workouts

Description

If you long for a perkier backside, then you've picked the right workout! Do this workout a few times a week and you'll notice a natural pop in that booty of yours. This isn't a gimmick, tomorrow you'll realize the butt soreness means progress! Keep IT up.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 1 round

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

1 minute

Rest

15 seconds

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

Rest

15 seconds

Bottom to Bottom Squats

Bottom to Bottom Squats

50 seconds

Rest

20 seconds

Set 2: 1 round

Without much movement through your body, lift one leg to the side.

Lateral Leg Lifts

1 min 30 secs

Rest

15 seconds

Hamstring Kickbacks

Hamstring Kickbacks

1 minute

Rest

15 seconds

Gate Swings

50 seconds

Rest

15 seconds

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

1 minute

Rest

20 seconds

Set 3: 2 rounds

Squat Pulses

30 seconds

Jump up explosively, straightening your legs and lifting your torso up.

Squat Jumps

30 seconds

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

Jumping Lunges

30 seconds

Rest

20 seconds

Set 4: 1 round

Full Plank with Leg Lifts

Full Plank with Leg Lifts

50 seconds

If you're not feeling enough stretch, walk your heels closer toward your body.

Rest

15 seconds

If you're not feeling enough stretch, walk your heels closer toward your body.

Floor Bridge

50 seconds

Rest

20 seconds

Set 5: 1 round

Box Jumps

1 minute

Workout Discussion

16 Jun

?•When do you start to see results•?

07 Apr

seemed a bit easy at first then I quickly regretted thinking that. kicked my butt! my legs are burning 👍

10 Jan

how many times in a week should i do that?

15 Dec

👏👏👍👍

20 May

great work out :-) works your legs for real

15 Jul

I don't have a box, so I did squat jumps instead at the end and could barely finish! This is brutal and one of my new faves!!!

14 Jun

How long does it take to see effects? First time doing it today. Very intense💪

30 Apr

I enjoy this workout with every bit sweat!lol

27 Apr

Love this workout!

13 Apr

Pretty cool.

All comments »

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