Hey Jolt
Hey Jolt

Booty Vicious

Level: Intermediate
Time: 20 mins
Equipment needed: Bands

You don't need a fancy gym to rock this killer at-home booty workout. Just grab some mini-bands and set up shop in the living room. This booty scorcher will have you singing "Burn Baby Burn" though every rep in the comfort of your own home.

These exercises are designed to target your glute medius, maximus, and all-around badass-imus. Friendly warning: you might want to stay away from stairs after this workout. It only takes 15 minutes, but your buns will be ignited for days to come.

Booty Vicious

Level: Intermediate
Time: 20 mins
Equipment needed: Bands

You don't need a fancy gym to rock this killer at-home booty workout. Just grab some mini-bands and set up shop in the living room. This booty scorcher will have you singing "Burn Baby Burn" though every rep in the comfort of your own home.

These exercises are designed to target your glute medius, maximus, and all-around badass-imus. Friendly warning: you might want to stay away from stairs after this workout. It only takes 15 minutes, but your buns will be ignited for days to come.


Workout Overview

Lateral Band Walk

Lateral Band Walk
20 reps


Banded Clamshell

Banded Clamshell
20 reps


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
Duration: 1 min


Bodyweight Side Lunge

Bodyweight Side Lunge
2 sets of 20


Bodyweight Wall Squat

Bodyweight Wall Squat
Duration: 1 min


Banded Glute Kickback

Banded Glute Kickback
2 sets of 20 // Rest 15 sec after exercise


Lateral Band Walk

Lateral Band Walk
20 reps


Banded Clamshell

Banded Clamshell
20 reps


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
Duration: 1 min


Bodyweight Side Lunge

Bodyweight Side Lunge
2 sets of 20


Bodyweight Wall Squat

Bodyweight Wall Squat
Duration: 1 min


Banded Glute Kickback

Banded Glute Kickback
2 sets of 20 // Rest 15 sec after exercise


Lateral Band Walk

Lateral Band Walk
20 reps


Banded Clamshell

Banded Clamshell
20 reps


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
Duration: 1 min


Bodyweight Side Lunge

Bodyweight Side Lunge
2 sets of 20


Bodyweight Wall Squat

Bodyweight Wall Squat
Duration: 1 min


Banded Glute Kickback

Banded Glute Kickback
2 sets of 20 // Rest 15 sec after exercise



Workout Overview

Lateral Band Walk
Lateral Band Walk

20 reps


Banded Clamshell
Banded Clamshell

20 reps


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

Duration: 1 min


Bodyweight Side Lunge
Bodyweight Side Lunge

2 sets of 20


Bodyweight Wall Squat
Bodyweight Wall Squat

Duration: 1 min


Banded Glute Kickback
Banded Glute Kickback

2 sets of 20 // Rest 15 sec after exercise


Lateral Band Walk
Lateral Band Walk

20 reps


Banded Clamshell
Banded Clamshell

20 reps


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

Duration: 1 min


Bodyweight Side Lunge
Bodyweight Side Lunge

2 sets of 20


Bodyweight Wall Squat
Bodyweight Wall Squat

Duration: 1 min


Banded Glute Kickback
Banded Glute Kickback

2 sets of 20 // Rest 15 sec after exercise


Lateral Band Walk
Lateral Band Walk

20 reps


Banded Clamshell
Banded Clamshell

20 reps


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

Duration: 1 min


Bodyweight Side Lunge
Bodyweight Side Lunge

2 sets of 20


Bodyweight Wall Squat
Bodyweight Wall Squat

Duration: 1 min


Banded Glute Kickback
Banded Glute Kickback

2 sets of 20 // Rest 15 sec after exercise


Start Workout

1. Lateral Band Walk

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Bands

How to Perform Exercise

Steps: 1.) Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement. 2.) With the band in place, assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position. 3.) Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band. Keep the feet at least shoulder width apart to maintain band tension. 4.) Continue to laterally step in this manner to complete the set for the desired number of repetitions before switching to walk in the opposite direction.


2. Banded Clamshell

Rep Count: 20 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Bands

How to Perform Exercise

Steps: 1.) Place the band just below or above your knees. Lie on your side propped up on your forearm. Place your feet together, one on top of the other. Bend your knees slightly. 2.) Lift the top knee open, keeping the feet together. Hold for a second at the top and then lower.


3. Bodyweight Reverse Lunge

Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


4. Bodyweight Side Lunge

Rep Count: 20 reps
Set Count: 2
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


5. Bodyweight Wall Squat

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent. 2.) Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.


6. Banded Glute Kickback

Rep Count: 20 reps
Set Count: 2
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Bands

How to Perform Exercise

Steps: 1.) Place a resistance band around your legs at the ankles. You should be able to stand comfortably with your feet shoulder-width apart and the band taut. 2.) Place your hands on your hips. Balance on your left leg, and move your right foot so your toes are resting on the ground slightly behind and diagonal to your left foot. There should be tension in the band. 3.) Tighten your core, and kick your right leg back about eight inches behind you. Keep your knee straight, tightly squeezing your glute. 4.) Return your right foot to starting position, keeping tension in the band. 5.) Begin the next rep. After your set is complete, switch legs and repeat.


7. Lateral Band Walk

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Bands

How to Perform Exercise

Steps: 1.) Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement. 2.) With the band in place, assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position. 3.) Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band. Keep the feet at least shoulder width apart to maintain band tension. 4.) Continue to laterally step in this manner to complete the set for the desired number of repetitions before switching to walk in the opposite direction.


8. Banded Clamshell

Rep Count: 20 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Bands

How to Perform Exercise

Steps: 1.) Place the band just below or above your knees. Lie on your side propped up on your forearm. Place your feet together, one on top of the other. Bend your knees slightly. 2.) Lift the top knee open, keeping the feet together. Hold for a second at the top and then lower.


9. Bodyweight Reverse Lunge

Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


10. Bodyweight Side Lunge

Rep Count: 20 reps
Set Count: 2
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


11. Bodyweight Wall Squat

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent. 2.) Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.


12. Banded Glute Kickback

Rep Count: 20 reps
Set Count: 2
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Bands

How to Perform Exercise

Steps: 1.) Place a resistance band around your legs at the ankles. You should be able to stand comfortably with your feet shoulder-width apart and the band taut. 2.) Place your hands on your hips. Balance on your left leg, and move your right foot so your toes are resting on the ground slightly behind and diagonal to your left foot. There should be tension in the band. 3.) Tighten your core, and kick your right leg back about eight inches behind you. Keep your knee straight, tightly squeezing your glute. 4.) Return your right foot to starting position, keeping tension in the band. 5.) Begin the next rep. After your set is complete, switch legs and repeat.


13. Lateral Band Walk

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Bands

How to Perform Exercise

Steps: 1.) Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement. 2.) With the band in place, assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position. 3.) Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band. Keep the feet at least shoulder width apart to maintain band tension. 4.) Continue to laterally step in this manner to complete the set for the desired number of repetitions before switching to walk in the opposite direction.


14. Banded Clamshell

Rep Count: 20 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Bands

How to Perform Exercise

Steps: 1.) Place the band just below or above your knees. Lie on your side propped up on your forearm. Place your feet together, one on top of the other. Bend your knees slightly. 2.) Lift the top knee open, keeping the feet together. Hold for a second at the top and then lower.


15. Bodyweight Reverse Lunge

Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


16. Bodyweight Side Lunge

Rep Count: 20 reps
Set Count: 2
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


17. Bodyweight Wall Squat

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent. 2.) Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.


18. Banded Glute Kickback

Rep Count: 20 reps
Set Count: 2
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Bands

How to Perform Exercise

Steps: 1.) Place a resistance band around your legs at the ankles. You should be able to stand comfortably with your feet shoulder-width apart and the band taut. 2.) Place your hands on your hips. Balance on your left leg, and move your right foot so your toes are resting on the ground slightly behind and diagonal to your left foot. There should be tension in the band. 3.) Tighten your core, and kick your right leg back about eight inches behind you. Keep your knee straight, tightly squeezing your glute. 4.) Return your right foot to starting position, keeping tension in the band. 5.) Begin the next rep. After your set is complete, switch legs and repeat.