SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
    • Yoga
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Booty Squeeze | Illustrated Exercise Guide

Booty squeeze exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/booty-squeeze/

Primary muscles: Glutes, hips
Secondary muscles: Thighs, core
Equipment: Dumbbells

BOOTY SQUEEZE INSTRUCTIONS

1. Get down on your hands and knees, place a dumbbell behind your right knee, flex your right foot, and raise your leg out to the side until the knee is parallel to the floor.
2. Bring your right foot toward the left glute and squeeze the glutes.
3. Bring your right knee back to the initial position and repeat.
4. Switch legs.

PROPER FORM AND BREATHING PATTERN

Engage your core, keep your back flat, face front and maintain your head and neck neutral. Breathe out as you bring your right foot toward the left glute and squeeze the glutes. Inhale as you bring your knee back to the right and return to the starting position.

EXERCISE BENEFITS

The booty squeeze targets the glutes and helps to sculpt and firm your buttocks. This exercise also helps to tighten the core, strengthens the hips and tones your thighs.

DEMONSTRATION

Booty squeeze exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/booty-squeeze/

SETS AND REPS

Do 2 or 3, 30 second to 1 minute sets on each side. For a complete butt workout, pair the booty squeeze with weighted donkey kicks, the bulgarian split squat and lunge back kicks.

CALORIES BURNED

To calculate the number of calories burned doing the booty squeeze, enter your weight and the duration of the exercise:

Join us on Facebook and be the first to know about our latest updates and exclusive offers. Share your progress with us and inspire others!

RELATED LOWER BODY EXERCISES

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Weighted donkey kicks
Surrender
Standing open the gate
Lunge back kick

WORKOUT ROUTINES


  • Legs & Thighs Bikini Body Workout / @spotebi


  • Butt Lift Bikini Body Workout / @spotebi


  • Lower Body & Cardio Beginner Workout Routine / @spotebi


  • No Equipment Lower Body And Cardio Exercises / @spotebi

Good Morning Fitness Challenge
4-week quick burn
Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Good Morning Fitness Challenge

4-week quick burn

Need a quick exercise routine to get your morning started right? Then join us for the Good Morning Challenge and make the a.m. your fave time to sweat!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Featured Recipes

    Easy One-Pot Chicken Stew Recipe / @spotebi

    This one-pot chicken stew is healthy but also a hearty meal. It's a … [Read More...]

    Flatbread Appetizers with Yogurt Sauce, Grilled Tomatoes & Chickpeas Recipe / @spotebi

    The flavors of the Mediterranean come together in these flatbread … [Read More...]

    Chocolate-Hazelnut & Peanut Butter Clusters Recipe / @spotebi

    These decadent clusters are a chocolate lover's dream! This recipe for … [Read More...]

    Bacon & Veggies Red Bean Stew Recipe / @spotebi

    Winter food doesn't get more comforting than this Bacon & Veggies … [Read More...]

    Latest Video

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    4-Week 5-5-5 Tabata Workout Plan / @spotebi

    4-Week 5-5-5 Tabata Workout Plan

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2021 Spotebi - All rights reserved