7 CrossFit Workouts for the Booty – Get a Perky Round Butt!

Jeff Baldelli
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CrossFit Tabata Booty Workout

Tabata is a high intensity interval training (HIIT) exercise that really works! Exercises can be performed on any type of resistance equipment that you have, e.g. barbells, dumbbells, kettlebells etc.

What you need:

  • A stopwatch (ideally a Tabata interval timer)
  • A barbell, dumbbells, kettlebells, or sandbags
  • A timer
  • A timer

The exercise:

Perform squats (low barbell back squats), burpees, pushups, and air squats for 30 seconds, and get ready to rest for 10 seconds. That’s one round. Repeat for a total of 4 rounds.

Do squats while holding dumbbells, which are placed on your shoulders. The weight of dumbbells should be a bit heavier than 10 pound.

This is a faster version of regular squats, but it still works your glutes, hamstrings, quads, and core.

Do a squat and push-up at the same time. Hold in this position for a few seconds.

This works your glutes, hamstrings, quads, and core.

Do a squat and hold it for a few seconds, and after that do a push-up.

This is another variation of the previous exercise, but it is done on a bench.

Nikki Leonard Full Booty Workout

This butt workout is specifically for girls who want fuller, bigger butts in just two minutes!

Equipment needed: None!

This butt workout consists of 10 different static lunges, performed in rows of 10. That means that you’ll do 1 set of 10, rest for 10 seconds, then repeat.

This will look as follows:

  • 5 lunges to the right (as you look forward)
  • 5 lunges to the left (as you look forward)
  • 5 lunges to the right (as you look forward)
  • 5 lunges to the left (as you look forward)
  • 5 lunges to the right (as you look forward)
  • 5 lunges to the left (as you look forward)

Rest for 10 seconds, then repeat! At the end of this workout, you’ll have done 10 sets of 10 lunges, which means that you’ll have completed 100 lunges in 2 minutes. This build strength, along with using the muscles surrounding the lower regions of your body. This will help to give your butt a fuller look.

For a printable version of this workout, click here.

As much as you’d like to believe you could do an hour of cardio every day, that’s just not realistic for most of us. It’s just too much, physically and mentally.

Your best bet is to pick a block of time – say, three days a week for one hour – to force yourself to get your butt into gear. Do it at a time when you know you’ll be able to make it through the whole hour.

Many people find that approaching exercise like this really helps you get it done and not let yourself get distracted by “life.” Because you have a defined block of time, you know exactly how long the exercise part will take. You also know that, when the hour is over, you can relax and have a cool drink.

It’s also a nice way to keep both your workouts and your social calendar organized. Reserving a time for exercise is a great way to protect your busy schedule.

The Athletic Build: 5 Glute Commandments

If you’re looking to develop a strong, athletic build, then you need to come up with a game plan that involves a diet, specific exercise program, and supplements. The first thing we’re going to talk about is your diet. Diet is the most important thing to consider when you’re training for an athletic build. The reason is because the reward of indulging in your favorite foods will sabotage your efforts. Not only that, but the food you eat will fuel your workouts.

Booty Building Glute Workout

This exercise is similar to a standard squat, except your feet are set wider than your hips, with your toes pointing out.

How to:

The movement begins in a standing position with the feet wide, hips pushed back (like the starting position for sitting on the toilet), and a deep squat, keeping the knees in line with feet. Return to standing position, avoiding any rise in the hips.

What to do:

The number of repetitions and sets will depend on your fitness level and your goals. For beginner trainers, start with 5 repetitions of 12 to 15 squats. For intermediate trainers, 12 to 20 repetitions of the squat for 3 sets will suffice.

Booty Building Glute Workout 2 – Sumo Squat and Lunge

This movement combines the squat and the lunge, increasing the challenge for your glutes and legs.

How to:

Begin in the Sumo Squat position with your toes pointed out. Step forward with one leg until your front leg is bent and your rear back leg is straight behind you, knee hovering over the floor. Lower your glutes and torso as you step back with your other leg. Keep your front knee behind your toes upon landing.

What to do:

GLUTE WORKOUT ft Nikki Blackketter and Geo

It’s the “Go to Work” Booty.

If you’re looking for a lift in the booty department, check out one of my favorite butt workouts to blaze your glutes into a booty long or wide. This workout is the perfect way to tone up your booty on the go!

To get comfortable with the moves, practice them once a day for 2 to 3 days before going into a 30 to 40 minute routine. You’ll need nothing but your own body, your beat up pair of sneakers, a timer, and an elastic band.

JUMPING JACKS: Place your feet together, and jump your legs out and bring them together.

JUMPING JACK WITH KICK: Place your feet together, and jump your legs out and bring them back together. At the same time, kick one leg out to the side. Alternate sides with each repetition.

JUMP SQUATS: With feet together, jump as high back into a squat.

CALF RAISES WITH PUSH OFF: Stand with your knees slightly bent. Keep your heels on the ground. Push off with your toes to raise up onto the balls of your feet and then lower back down.

FitBody HQ list of CrossFit Moves for the Butt

If you've ever been to the gym, or even seen pictures of people doing booty-building exercises, there's a good chance you've spotted some of the following butt-blasting moves:

  • Deadlifts
  • Squats
  • Hip Thrusts
  • Glute Bridges
  • Power Lunges
  • Overhead Squats
  • Push Ups
  • Dead Bug


The Deadlift is commonly used as a compound, or total, body exercise. Begin with the weights on the floor, and with your feet shoulder-width apart, carefully bend over and grab the barbell with both hands, palms facing your body. Slowly lift the weight, tightening your core, to a standing position and then slowly lower the weight. Aim for four sets of ten reps.


Squats are one of the most common and most effective core-sculpting exercises; they not only work the butt, but also the thighs, hips and hamstrings. They are performed with the torso upright, going as far down as possible without bending the knees. The actual execution of the squat depends on your body weight and fitness level; beginners should go as low as is comfortable, while more advanced exercisers can lower their butts all the way to the floor. Perform four sets of 20 reps.

Hip Thrust

MASS ON THAT ASS: Glute Exercises For Size & Strength

Here’s a list of 7 great butt exercises that you can easily fit into a crossfit workout:

1. Box Jumps:

This groin-intensive exercise helps to develop lower body power as well as a great looking booty. This is an especially great exercise if you don’t like to squat or deadlift.

Stand with your feet shoulder width apart in front of a stable box about knee high. Bend slightly at the hips and bend in your knees to prepare to jump.

Push off with your legs and jump up onto the balls of your feet. As you jump, straighten your knees and hips, thrusting your thighs and butt backward.

Land softly by bending your knees and hips, and absorb the impact with your legs. (Do not let your feet touch the ground.)


2. Glute Kickbacks:

This great exercise helps to put the burn in your butt and hips. Lie on your back- I prefer a bench- and extend both legs straight out. Use a pair of dumbbells that are light enough to allow you to do 10 or so repetitions.

Flex your foot so that your toes point toward your head.

Slowly extend your leg straight out and hold.

Return to the starting position.

3. Split Squats:

+Bonus Workouts

In this post, you will discover seven great butt workouts you can do in your CrossFit training sessions. And you will also learn some extra booty workouts that you can do on days that you go to the gym or when your normal training schedule doesn’t include a butt-targeting workout.

But first, let’s take a look at the CrossFit workouts for the butt. And if you want some extra workouts, Secrets to a Great Looking Butt: The Big Butt Exercises is the perfect resource.

The Booty Building Workout

The Booty Building Workout includes seven CrossFit moves to build and define your booty. You don’t need any equipment to do this one, although you could use weights. This workout focuses on power moves that are functional and will help sculpt your butt without slowing you down.

Power Snatch

Power Snatch for 4 rounds of 45 seconds. 5 second rest in between rounds.


As many push-ups as you can do in 45 seconds. 5 second rest in between rounds.

Back Squat

Back squats for as many reps as you can do in 45 seconds. 5 second rest in between rounds.


Deadlifts for as many reps as you can do in 45 seconds. 5 second rest in between rounds.

Bodyweight Jump Squat

Bodyweight jump squats for as many reps as you can do in 45 seconds. 5 second rest in between rounds.


Planks for as many reps as you can do in 45 seconds. 5 second rest in between rounds.

Jump rope

Jumping rope for as many 45 seconds. 5 second rest in between rounds.

For sets 2-7, rest 3 minutes between rounds.

Glute Ham Raises

These are back and hamstring exercises that have been around for a while. Many professional athletes use them with good results. This is because like lunges and squats, they involve primary muscles such as the gluteus maximus, hamstrings, and the gastrocnemius.

To perform the exercise, lie on the floor with your legs fully extended and your thigh perpendicular to the floor. Using a glute-ham developer or a leg curl and extension machine, hook your feet to the bottom. Slowly lift the hamstring up towards your glutes by flexing the ankle.

Continue this motion until you reach a 90 degree angle at the knee. Pause for two seconds and slowly lower to the starting position. Rest for a couple of seconds and repeat for 10 to 12 repetitions.

The glute ham raises can be done using just bodyweight if there’s no equipment available.