Build Your Booty Without Lifting a Single Weight!

By Genevieve Farrell

Updated on 9/23/2018 at 1:45 PM

Getty | SrdjanPav
Getty | SrdjanPav

Looking to build your booty without heavy weights? This workout from Los Angeles's Bünda studio is for you. All you need are a StairMaster (or a set of stairs!) and a booty band, so get ready to build up your backside. Remember: you want the workout to be challenging, but form is the most important part, especially in the variations.

StairMaster Series

Directions: Repeat the StairMaster series three times, totaling 15 minutes. Increase the level by one with each round, but do not sacrifice form — decrease the level for the variations as needed. You want the workout to be challenging, but form is the most important part, especially in the variations. For the floor series, you will need a green mini band.

1 minute: Single step

  • Just like walking upstairs, one step at a time.

1 minute: Skip a step

  • Take bigger steps, like walking upstairs two steps at a time.
  • This is great for your hamstrings, but avoid it if you have any knee injuries.

1 minute: Side step right

  • Face the side of the machine so both hips are facing to the right; bring your hands to the right-side handlebars.
  • Your right foot will cross over your left.
  • Focus on engaging the outer right hip and glute.
  • This will lift your booty from the side as well as strengthen the muscles that stabilize your lower back and knee.

1 minute: Side step left

  • Switch sides and face left, bringing your hands to the left-side handlebars.
  • Your left foot will cross over your right.
  • Focus on engaging the outer left hip and glute.

1 minute: Alternating kickbacks

  • You want to stay leaning forward throughout the movement. As you skip a step (like stepping two stairs at a time), lift the opposite leg straight back, pausing at the top to feel the glute muscle engage.
  • This is best at level five or six.

Strength-Training Series

Repeat this five-exercise circuit three times, resting one minute between each circuit. Cool down with these booty stretches.

Strength Training: Two-Step

Strength Training: Two-Step

  • With the band just below your knees, bend your knees and hips, coming into a half squat. Take two steps to the left, then two steps to the right.
  • Repeat this sequence 10 times.
Strength Training: Bridge With Band

Strength Training: Bridge With Band

  • With the band just below your knees, lie flat on your back, with your feet hip distance apart. Keep the band taut and drive through your heels to lift your hips.
  • Repeat 15 times.
Strength Training: Kneeling Kickback

Strength Training: Kneeling Kickback

Take the mini band off and finish the strength-training workout.

  • Begin on all fours; if you have any wrist injuries, place your forearms on the floor.
  • Extend your right leg behind you, keeping your hips square to the floor. Lift as high as you can, pausing at the top.
  • Do 15 reps on the right, then switch legs and repeat on the left.
Strength Training: Drop Lunge

Strength Training: Drop Lunge

  • Come to standing. Keeping your right leg forward, take a big step back with the left leg, bending both knees to 90 degrees.
  • Stay tall as you drive through the right heel to bring the left foot forward to return to standing to complete one rep. You should feel this in the back of the right leg and right glute.
  • Repeat 15 times on each leg.
Strength Training: Pop Squat

Strength Training: Pop Squat

  • Start standing, with your feet together.
  • Jump out into a squat and then return to the starting position.
  • Repeat 15 times.