Ankle Weight Booty Workout – Full Length Butt Workout Video


This full length Ankle Weight Booty Workout will target your butt from all angels and help shape and lift a beautiful backside.

This 15 Minute Ankle Weight Booty Workout will target your butt from every angle and help to strengthen and lift your entire backside. Follow along with the full length video!

If you have been around here for a while you know that I LOVE working the booty.

And I also love working with equipment that brings me back to when I first became a personal trainer 15 years ago. 

I started teach and training when I was a just 15 years old at the gym my mother owned. And back in circa 2006 ankle weights were BIG. 

So I always love going back to my roots with some equipment and that what this amazing ankle weight butt workout is.

This is also part of our 15 Minute Sweat Series proving that you can get an amazing workout in in just a short period of time.

Jump to the 15 Minute Ankle Weight Booty Workout Video

Can You You Shape your Butt With Ankle Weights?

Yes! Ankle weights are great for any home gym because they are the perfect way to add intensity into your leg workouts.

Ankle weights also help to target your glutes from all different angles.

This is because there are actually three seperate glute muscles — the gluteus maximus, gluteus medius, and gluteus minimus. 

And each muscles if responsible for different movements. For example the gluteus minimus is responsible for rotating the leg out.

Ankle weights allow you to train the legs from all different angles and add the weight as resistance to keep progressing through each movement — giving you a round and completely toned backside!

15 Minute Ankle Weight Butt Workout

Equipment You’ll Need:

All you need for this workout is a set of ankle weights. I would recommend getting a set of adjustable ankle weights so you can choose the proper resistance for any fitness level.

Most women will benefit from a set that ranges from 2-5 pounds per leg — I recommend this set. This type of ankle weight has a soft fabric cover that is much more comfortable than other vinyl covered ones.

If you are stronger and have great core strength, you can absolutely go heavier! 

You can choose an adjustable weight set that ranges all the way up to 10 pounds per leg so that you are really challenging yourself and building the butt you desire!

Workout Instructions:

You can follow along to the full length 15 minute workout below where I will guide you and coach you through each exercise OR you can do the workout on your own at your own pace.

In the video I perform each exercise with you and give you form cues and tips to do each exercise safely.

But you will also find how to do each exercise outlined below with detailed explanations as well.

Ankle Weight Booty Workout

Warm Up

Squats

Start standing and strap the ankle weights securely around you ankles. Step your feet out a little wider than shoulder-width apart and slightly rotate your knees and toes out. Place your hands behind your head to help activate your upper back muscles, and engage your core. Sit your hips back as if you were sitting into a chair and keep the weight in your heels. Press through the heels to straighten the legs and com back up to standing, squeezing your glutes at the top. Complete 20 repetitions.

Good Mornings

Continue to keep your hands behind your head and your elbows wide to activate your upper back. Walk your feet in hip-dip distance apart and parallel to each other. Keeping your weight in your heels still, begin to hinge at your hips as you bring your torso forward. Make sure your core is tight and engaged, and you should feel a slight stretch in the back of your legs. Press through the heels and push the hips back forward to straighten back up to standing, squeezing your glutes at the top. Repeat for 20 repetitions.

Standing Booty Lift – x15

Muscles Targeted: gluteus maximus, gluteus medius, and gluteus minimus (all three butt muscles)

How to do Standing Glute Lifts:

  1. Continue standing with your feet hip-distance apart and core engaged. Slightly hinge forward with your torso as you step your RIGHT foot back. Add a small bend in your LEFT knee, and shift your weight into your LEFT heel.
  2. Begin to squeeze your RIGHT booty cheek to lift your RIGHT leg straight back behind you. Be sure to keep your hips and torso steady by keeping your abs tight. 
  3. Slowly lower the RIGHT toe back to the floor to tap and repeat. Complete 15 repetition and move on immediately to the next exercise before switching sides.

Standing Hamstring Curl – x15

Muscles targeted: hamstrings (back of thigh), glutes, quadriceps (front of thigh), and your calf muscles

How to do Standing Hamstring Curls:

  1. Starting in the same position as the Standing Booty Lifts, keep your torso hinged forward and your RIGHT leg back. Lift your leg for a Booty Lift and hold your leg at the top.
  2. From this position hold your RIGHT knee steady, and curl your RIGHT leg in to bring your RIGHT heel towards your butt for a hamstring curl. Aim to keep your leg completely still except hinging at your knee.
  3. Extend your leg back straight, and repeat 15 times. Then CHANGE SIDES to repeat the Standing Booty Lifts and Standing Hamstring curls on your LEFT leg.

Glute Rainbows on All-Four’s

Muscles Targeted: gluteus maximus, gluteus medius, and gluteus minimus (all three butt muscles), core, and shoulder stabilizers

How to Do Glute Rainbows:

  1. Come down onto your mat with your wrists directly under your shoulders and your knees under your hips. Engage your core as if you were wearing a corset, and draw your shoulders away from your ears. Extend your RIGHT leg out straight behind you.
  2. Now lift your RIGHT leg and and then cross it over to tap your toes to the floor of your LEFT side. Lift the leg again and draw a rainbow shape up and over to tap the toes over to the RIGHT side to complete ONE repetition. *Be sure to keep your hips and pelvis steady by engaging your abs tight as if you were in a plank.
  3. Repeat lifting the leg back over to the LEFT and continue for 15 full repetitions. Before changing to the other leg, immediately move on to the next exercise.

Crossover Donkey Kicks – x15

Muscles Targeted: gluteus maximus, gluteus medius, and gluteus minimus (all three butt muscles), core, and shoulder stabilizers

How to do Crossover Donkey Kicks:

  1. Continue in your all-four position, with your hands under your shoulders and knees under your hips. Lift your RIGHT leg up directly behind you in line with your RIGH hip. Bend at your RIGHT knee, keeping your knee at hip height. You can flex the foot or point the toe.
  2. Then lower your RIGHT knee down as your cross it over to the outside of the LEFT knee towards the floor. Squeeze your RIGHT glutes to lift the RIGHT foot back up towards the ceiling and them repeat.
  3. Continue for 15 repetitions and then CHANGE SIDES to complete the Glute Rainbows and the Crossover Donkey Kicks on the LEFT side.

Side Booty Lift – x15

Muscles targeted: abductors (outer thighs), gluteus medius, gluteus minimus, core

How to do Outer Thigh Leg Lifts:

  1. After completing both sides, lower down onto the mat to lay on your LEFT side. You can use your LEFT arm as a pillow for your head or you can prop your head up on your hand, but be sure to keep your abs tight. Extend your legs out straight and slightly in front of you.
  2. From this side position, start to lift your top RIGHT leg up to about hip height targeting the outer thighs. Think of lengthening the leg across the room as you lift and don’t worry about lifting too high, focus more on engaging your muscles.
  3. With control lower the leg back down, and repeat for 15 repetitions. Immediately perform the next exercise on the same leg before switching sides.

Inner Thigh Lift – x15

Muscles targeted: adductors (inner thighs), core

How to do Inner Thigh Lifts:

  1. From your side lying position, bend your top knee and bring your RIGHT foot flat on the floor in front on you. 
  2. Now focusing on the working the bottom leg, lift the bottom LEFT leg up just a few inches, targeting the inner thighs. Aim the prevent your top hip from rolling back, and again focus on lengthening your leg. Lower the leg to tap the floor and repeat.
  3. Complete 15 repetitions on the bottom leg and then CHANGE SIDES and complete the Side booty Lifts and Inner Thigh Lifts on the opposite side.

Cool Down Stretch

Double Pigeon Stretch

Take your ankle weights off and have a seat on your mat. Bend your knees as if your were going to sit cross-legged. From here, use your hand to help put the RIGHT leg on top of the LEFT leg. You’ll stack the RIGHT ankle over the LEFT knee, and the RIGHT knee over you LEFT ankle. Sit as tall as your can, and hinge forward for a deeper stretch if you would like. Hold for 30 seconds and then switch sides.

More 15 Minute Workouts…

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