Your Cart is Empty

April 06, 2020 2 min read 1 Comment

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 here:www.bodyrock.tv.






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

Also in Insider News

Turkeys and Fitness: 5 Thanksgiving Traditions You May Not Know About
Turkeys and Fitness: 5 Thanksgiving Traditions You May Not Know About

November 26, 2020 3 min read 2 Comments

Whether you prefer your turkey rolling across the floor, trotting for 5 miles, or flying flaming through the air, we hope you pardon us for this fun foray into fowl fun!
Read More
The 5 Secrets for Self-Discipline, Revealed
The 5 Secrets for Self-Discipline, Revealed

November 23, 2020 3 min read 4 Comments

The secrets of how to develop self-discipline, revealed! And really, they aren’t so secret, just totally overlooked. Read our latest blog to find out what they are.  

Read More
The Important Leg Muscles You’re Probably Not Training
The Important Leg Muscles You’re Probably Not Training

November 20, 2020 3 min read

Learn all about the most overlooked leg muscles and find out how and why you should start training these important leg muscles now. Read our latest blog. 

Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


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 with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

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.