Charlee Atkins, CSCS
February 27, 2022

The Le Sweat 30-Day Booty Challenge is here, and it’s FREE! Make sure you download the PDF guide to tracking your progress. 

Weeks one and two are all about building a solid foundation using movements at the hip, aka booty. Continue reading below for helpful form cues when performing these booty-burning exercises, including videos demoing each exercise.

Squat with Resistance Band

  • Keep the chest up
  • Drive the knees out
  • Drop the tailbone straight down towards the ground (not back)

Side-Lying Leg Lift

  • Flex the feet for maximum booty work
  • At the top, stop when you hit the end of your natural range of motion
  • Press the bottom leg down into the ground for more intensity

Glute Bridge (aka Hip Raise)

  • Fingers should not be able to touch the heels
  • Drive the heels away from the shoulders
  • Pinch a coin between your booty cheeks at the top

Clamshell with Resistance Bands

  • Flex the feet
  • Drive the bottom shin down into the mat for more intensity

Reverse Lunge

  • Back foot should act as a kickstand
  • Back knee should *kiss* the mat
  • Drive the knee out by pressing into the big toe (of the front foot)
  • Keep the head in line with the hips (if you lean forward slightly, that’s okay, but stay aligned)
  • It’s okay if the knee passes the toe as long as the heel is still connected to the ground

Sexy Spiders (aka Plank Spiders)

  • Straight-line from the head to the heels
  • The only thing that should be moving is the spider-ing leg
  • Lean forward slightly for more for a core burn

Banded Leg Lowers

  • Keep the legs as straight as possible
  • Pull the toe towards the heel
  • Reach the heel away from the body as you lower the leg down
  • Keep the lower back pressed into the mat

Clamshell Abduction

  • Knees should be at about a 90-degree bend
  • Flex the feet
  • Drive the shin down into the mat
  • Press the hips forward like a glue bridge

Standing Abduction

  • Hold onto a wall for extra support
  • Move the band below the knees or to the ankles for more intensity

Split Squat

  • Start in the bottom position to figure out perfect feet placement
  • Lean forward slightly for more booty work
  • Pull the feet towards each other as you lower down

Shoulders-Elevated Hip Raise

  • Tuck the chin slightly, let the eyes follow the exercise movement
  • Drive the heels away from the shoulders as you move through the exercise

Fire Hydrant

  • Come down to the forearms for more booty work. This removes the wrist and elbow joints to have more shoulder stability and less likely to use the lower back.

Access your FREE 30 Day Booty Challenge Guide here


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