8-Week Booty & Leg At-Home Program

All you need: a yoga mat, a set of dumbbells, and resistance bands.
Each week follows the same structure (Day 1–7), but you’ll progress over 8 weeks by adding weight, slowing tempo, and tightening rest time.

Day 1: Glute Activation & Strength

Why We’re Doing This
Your glutes are the powerhouse of your lower body. When they’re weak or inactive, your quads take over, leaving you with imbalances and less shape where you want it. Day 1 is designed to wake up your glutes, strengthen them, and train your body to recruit them first in every movement. This creates the foundation for the rest of your week.

Warm-Up

• Cat-Cow Stretch – 30 seconds
• Hip Circles – 30 seconds each direction
• Glute Bridges – 15 reps
• Lateral Band Walks – 20 steps each way
• Bodyweight Squats – 15 reps

Workout (3 sets each, unless noted)

1. Banded Glute Bridge – 15 reps
2. Bulgarian Split Squats – 10 reps each leg
3. Banded Hip Thrust (add dumbbell across hips if possible) – 4x12
4. Step-Ups (chair/bench) – 12 reps each leg
5. Banded Fire Hydrants – 15 reps each side
6. Weighted Romanian Deadlifts – 12 reps

Cool-Down & Stretch

• Pigeon Pose – 30 seconds each side
• Quad Stretch – 30 seconds each side
• Hamstring Stretch – 30 seconds each side
• Hip Flexor Stretch – 30 seconds each side

Photo Note: Woman doing hip thrust with a dumbbell across her hips, natural light, home setting.

Day 2: Leg Sculpt (Hamstrings & Quads)

Why We’re Doing This
Strong glutes need balanced legs. Today’s workout focuses on hamstrings and quads for lean definition, stability, and strength. These movements keep your knees healthy, lengthen the muscles, and give your thighs tone without bulk. It’s about harmony — supporting your booty with sculpted, athletic legs.

Warm-Up

• Dynamic Lunges – 10 each side
• Glute Bridge March – 10 each side
• High Knees – 30 seconds
• Side-to-Side Shuffles – 30 seconds

Workout

1. Goblet Squat – 4x12
2. Curtsy Lunge – 3x12 each side
3. Dumbbell Deadlift – 4x10
4. Wall Sit with Band Push Outs – 3x30 seconds
5. Glute Kickbacks (banded) – 3x15 each side
6. Side-Lying Clamshells – 3x15 each side

Cool-Down & Stretch

• Forward Fold – 30 seconds
• Frog Stretch – 45 seconds
• Quad Stretch – 30 seconds each side

Photo Note: Woman doing a curtsy lunge with dumbbells, clean modern background.

Day 3: Cardio & Sprints

Why We’re Doing This
Cardio isn’t just for fat burn — sprint work conditions your glutes and hamstrings to fire explosively. Short bursts train fast-twitch muscle fibers, boost metabolism, and keep your booty perky while trimming down your midsection. Think of this as your athlete day: sweat, speed, and power.

Warm-Up

• Light jog in place – 2 minutes
• Dynamic Lunges – 10 each side
• High Knees – 30 seconds

Workout (Intervals + Strength)

• Sprint 20 seconds / Walk 40 seconds – 10 rounds
• Skater Jumps – 3x20
• Jump Squats – 3x12
• Mountain Climbers – 3x30 seconds
• Jumping Lunges – 3x10 each side
• Burpees – 3x12

Cool-Down & Stretch

• Walk slowly – 3 minutes
• Hamstring Stretch – 30 seconds each side
• Hip Flexor Stretch – 30 seconds each side

Photo Note: Outdoor sprint photo, athletic woman mid-stride with determination.

Day 4: Booty Burn (Bands & Weights)

Why We’re Doing This
This day isolates and burns out your glutes for maximum growth. Resistance bands create constant tension, while weights deepen the load. The combo ensures your booty is challenged from every angle — upper glute, lower glute, and outer hips. This is your shaping day.

Warm-Up

• Cat-Cow – 30 seconds
• Glute Bridges – 15 reps
• Lateral Band Walks – 20 steps each way

Workout

1. Hip Thrust with Band Abduction – 4x12
2. Banded Squat Walks – 3x20 steps
3. Elevated Glute Bridge March – 3x12 each side
4. Frog Pumps – 3x20
5. Lateral Leg Raises with Band – 3x15 each side
6. Weighted Sumo Squats – 4x12

Cool-Down & Stretch

• Figure 4 Glute Stretch – 30 seconds each side
• Seated Forward Fold – 30 seconds
• Hip Flexor Stretch – 30 seconds each side

Photo Note: Woman doing lateral band walks, colorful resistance band just above knees.

Day 5: Power & Plyo

Why We’re Doing This
Explosiveness builds curves. Jump training (plyometrics) teaches your glutes to contract hard and fast, which adds shape and strength without heavy weights. You’ll burn calories, improve athleticism, and lift your booty higher by forcing it to pop.

Warm-Up

• Jumping Jacks – 1 minute
• Walking Lunges – 10 each side
• Glute Activation Band Walks – 20 steps each side

Workout

1. Jump Squats – 3x12
2. Bulgarian Split Squat Jumps – 3x8 each leg
3. Step-Ups with Knee Drive – 3x10 each leg
4. Glute Bridge Hold with Pulses – 3x30 seconds
5. Broad Jumps – 3x8
6. Single-Leg Romanian Deadlift – 3x10 each side

Cool-Down & Stretch

• Standing Quad Stretch – 30 seconds each side
• Pigeon Pose – 30 seconds each side
• Frog Stretch – 45 seconds

Photo Note: Woman mid-jump squat, dynamic shot, bright gym or home background.

Day 6: Endurance & Balance

Why We’re Doing This
Endurance training tones and refines. High reps and balance work create long, lean muscles while forcing stabilizers to engage. This keeps your body symmetrical and improves posture. It’s also the “tightening” workout that helps define curves without adding bulk.

Warm-Up

• High Knees – 30 seconds
• Side Shuffles – 30 seconds
• Glute Bridges – 15 reps

Workout

1. Banded Glute Bridges – 3x20
2. Curtsy Lunge to Side Kick – 3x12 each side
3. Sumo Squat Pulse – 3x20
4. Banded Kickbacks (hold 2s at top) – 3x15 each side
5. Reverse Lunge to Balance – 3x10 each side
6. Glute Bridge Hold (weighted) – 3x45 seconds

Cool-Down & Stretch

• Forward Fold – 30 seconds
• Hip Flexor Stretch – 30 seconds each side
• Figure 4 Stretch – 30 seconds each side

Photo Note: Woman doing a side kick lunge in living room, yoga mat visible.

Day 7: Rest & Recovery

Why We’re Doing This
Muscles grow and shape during rest. Today is about recovery: reducing soreness, improving flexibility, and allowing your nervous system to reset. Active recovery like walking or yoga keeps blood flowing without adding stress. Think of this as your recharge before the next week of sculpting.

Suggestions

• 20–30 minute walk
• Gentle yoga flow
• Foam rolling or stretching session

Cool-Down & Stretch (Optional Routine)

• Child’s Pose – 30 seconds
• Cat-Cow – 30 seconds
• Seated Forward Fold – 30 seconds
• Butterfly Stretch – 30 seconds

Photo Note: Woman in child’s pose on yoga mat, calming home vibe.

✨ Progression Plan (8 Weeks)

• Weeks 1–2 → Focus on form, light weights.
• Weeks 3–4 → Add resistance, slow tempo.
• Weeks 5–6 → Add extra set (4 total).
• Weeks 7–8 → Add pulses, isometric holds, shorten rest (30s).