2021, blog

Workout: 4 Booty Exercises for Stronger Glutes and Quads

There is no shortage of effective lower-body exercises. Make your booty and thighs firmer and stronger with the right exercises. Working different muscles from different angles can help. Do this workout in both the gym or at home. You can find more home gym equipment suggestions in my Amazon store!

At no additional cost to you, I may earn commissions on purchases made through links on this website. As an Amazon Associate I may earn commissions from your qualifying Amazon.com purchases. Read my full affiliate linking policy here.

4 Glute and Quad Exercises

Video of the moves
  1. Barbell Squats
  2. Cable Front Squats
  3. Cable Duck Walk
  4. Band Resisted Broad Jumps

Barbell Squats

Barbell Squats target your glutes while also strengthening your quads and core.

  1. Position a barbell on a Squat rack at chest level. Duck under the bar and place the barbell onto the back of your shoulders and grasp the bar on both ends. Remove bar from the rack. Stand with your feet shoulder width apart or wider.
  2. Squat down by tilting your hips back, like you’re sitting in a chair, while bending your knees. Keep your back straight and chest lifted. Be sure to keep your knees pointed in the same direction as your feet.
  3. Keep your feet flat on the floor and your weight in your heels. Squat down until your thighs are just past parallel to floor. Return to starting parting by straightening your knees, hips, and legs. Repeat.

Target: Glutes
Assisted: Quads, Core

Equipment Used

AXLE Olympic Barbell | Fully Collapsible Home Gym Equipment

$158

Purchased in 2020 during the coronavirus stay at home order.

Check out my initial review on this product and exercises.






Cable Front Squats

Cable Front Squats target your glutes while also strengthening your quads and core.

  1. Anchor a band or cable pulley at torso/hip/waist height. Hold the cable handles with straight arms and walk out a few steps. Stand with your feet shoulder width apart or wider while holding cable handles on each side positioned low and close.
  2. Squat down with arms straight, by tilting your hips back, like you’re sitting in a chair, while bending your knees. Keep your back straight and chest lifted. Be sure to keep your knees pointed in the same direction as your feet.
  3. Keep your feet flat on the floor and your weight in your heels. Squat down until your thighs are just past parallel to floor. Return to starting position by straightening your knees, hips, and legs. Repeat.

Target: Glutes
Assisted: Quads, Core

Equipment Used

$12

I love that these bands are stackable. I’ve used them for bicep, tricep, shoulder, & leg exercises to substitute for a cable machine. The door anchor works wonderfully for me. The colored sizes are Black (30 lbs.), Blue(25 lbs.), Red (20 lbs.), Green(15 lbs.) and Yellow (10 lbs.).


Cable Duck Walk

The Duck Walk works your glutes, while also strengthening your quads, hamstrings and hip flexors.

  1. Anchor a band or cable pulley at torso/hip/waist height. Hold the cable handles with straight arms and walk out a few steps.
  2. Squat down with arms straight, by tilting your hips back, like you’re sitting in a chair, while bending your knees. Keep your back straight and chest lifted.
  3. While keeping your weight in your heels, take 4-6 steps backwards and then 4-6 steps forward. Repeat.

Target: Glutes
Assisted: Quads, Hip Flexors, Hamstrings

Equipment Used

Band Resisted Broad Jumps

Broad Jumps are a plyometric move that works your glutes, quads, and hamstrings.

  1. Anchor a band at torso/hip/waist height. Place the band around your waist and walk out against the band but don’t stretch it.
  2. With feet close together, squat down and jump forward as far as possible using both of your arms as momentum. Land with feet together and legs bent.
  3. Stand up by straightening your knees, hips, and legs. Allowing momentum to slightly pull you back, return to starting position. Repeat.

Target: Glutes, Quads, Hamstrings

Equipment Used

$18

Perfect to assist with your pullups!

I purchased sizes: 2.5 inches, 1 3/4 inches, and a 1 inch band.



Other Healthy Lifestyle Changes

While physical activity alone may not get you to your goal, making small lifestyles can indeed help.

  1. Enjoy a balanced meal plan
  2. Increase your protein intake! Here are some protein powder suggestions:
Vega Sport Premium Protein Powder, Mocha, Plant Based Protein Powder

Vegan, Vegetarian, Keto-Friendly, Gluten Free, and Dairy Free

$60

A plant-based protein powder PACKED with protein!


This image has an empty alt attribute; its file name is amazon-supp-proteini.jpg
Iconic Protein Powder, Vanilla Bean

$26

If traditional whey protein upsets your

stomach, try an alternative option instead!


TGS All Natural 100% Whey Protein Powder – Unflavored

$30

Unflavored protein is a great way to sneak more protein into your baked items!


Optimum Nutrition Gold Standard 100% Whey Protein Powder, 5 Pound

$50

A well known protein powder that is always good to have on hand!


  1. Get 7 to 8 hours of sleep nightly
  2. Practice self-care and self-love

Home Gym Equipment

Make sure you have the right equipment! Here are some suggestions from my Amazon store!



– Estee Denise “Nisey” Ratliff

I’ve lost over 100 pounds \o/. See my story here. I am NOT a nutritionist or a doctor. This blog is NOT meant to be a substitute for any professional guidance or counseling. The information I provide merely reflects my own personal experiences and is NOT meant to take the place of medical or nutrition advice from professionals. But it’s helpful and pretty…so enjoy!

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