Increase Your Rear Appeal: Try this 24-MINUTE HOME BOOTY WORKOUT! - BodyRock

Your Cart is Empty

Increase Your Rear Appeal: Try this 24-MINUTE HOME BOOTY WORKOUT!

April 06, 2020 2 min read 1 Comment

Increase Your Rear Appeal: Try this 24-MINUTE HOME BOOTY WORKOUT!

Glute activation is the name of the game in this home booty workout. BodyRock Trainer Matthew has been helping people shape perkier backsides for years and he's bringing his specialized approach to glute training to this 24-minuteHIIT workout


This routine doesn't only train the superficialmain glute muscles (the gluteus maximus, medius, and minimus, as well as the tensor fascia lata) but it also works the deeper, smaller muscles of your glutes, like the piriformis, obturator internus, the gemelli, and the quadratus femoris. Strengthening these smaller muscles is critical to building functionally powerful and aesthetically pleasing rear appeal.


Matthew's BOOTY HIIT home booty workout is divided into three sections: your warm-up, the main circuit and then a short and sweaty finisher to make sure you lay it all on the line.

Get 1000s of home booty workouts onSweatflix--our home workout library.Start now and score a FREE month trial. No risk, all reward.



You can do this workout with no equipment, but it will benefit from using gear to supercharge your gains. You can get all the fitness equipment used in this workout for 10% less when you shop ourHome Gym Sale--on now for a limited time. 


Recommended Equipment:

Core Band


Step Riser



Get all the gear






40 seconds, 10 seconds. 1 Round.

Banded Lateral Walk

In-Out Banded Walks

Static Lunge + Toe Tap (R)

Static Lunge + Toe Tap (L)

In-Out Squat Jumps

Forward Back Toe Taps

4-Point Lunge (R)

4-Point Lunge (L)


10 reps, 3 rounds.

Hip Thrust (10 reps, 10 second hold)

Single-Leg Hip Thrust (R)

Single-Leg Hip Thrust (L)

Goblet Squat ((10 reps, 10 second hold)

Jump Squats

Deficit Reverse Lunge (R)

Deficit Reverse Lunge (L)


In-Out Squat Jumps (10 reps, 10 second hold) x 3 rounds

1 Response

Brenda Star
Brenda Star

April 10, 2020

Awesome booty work out!

Leave a comment

Comments will be approved before showing up.

Also in Insider News

Our Mother’s Day Gift to You: We’re Going to Cut the Crap
Our Mother’s Day Gift to You: We’re Going to Cut the Crap

May 09, 2021 3 min read 1 Comment

The past year has changed our perspective on how we present women in our ads and on our social media platforms. Here's our renewed commitment to you all!
Read More
Why You Need a Post-Workout Skincare Routine
Why You Need a Post-Workout Skincare Routine

May 06, 2021 3 min read

Your skin after a workout has unique needs. Here’s what you need to include in your post-workout skincare routine for vibrant, beautiful skin. 

Read More
Delicious & Healthy Light Berry Cheesecake
Delicious & Healthy Light Berry Cheesecake

May 01, 2021 2 min read

A sumptuous healthy light berry cheesecake recipe—just in time for spring! Whip it up in under an hour and enjoy!
Read More
Shipping & Delivery
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

Free Shipping: We are thrilled to now offer free shipping at checkout! If you choose this option at checkout, your order will be delivered ground within 5-7 business days.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.