How To Do Booty Pop

By: Chris Freytag, CPT

Chris Freytag demonstrating a Booty Pop

Booty Pop is an awesome move that strengthens your glutes and legs while giving you an awesome stretch for your hamstrings and  lower back. Booty Pop is a fun and unique move that uses a big range of motion for your legs and hips. By starting in a deep, frog-like position you open up your hip flexors and shift your body weight back into your heels. Then, keeping your hands on the ground, you press into your heels to lift your lower body up and stretch the back of your legs.  The first few times you learn how to do a Booty Poop it might feel difficult due to your tight hamstrings. Over time and with many repetitions you will begin to loosen up the tight areas and train your glutes to fire and activate.

So many leg strength moves rely on impact or pressure to the knees and hips. This move actually does just the opposite. There is not impact or pressure to your joints, only a range of motion along with an amazing stretch.

Squats are important for tackling the legs and glutes. So are lunges. These are absolute staples for any workout program. However, not everyone can do squats or lunges for a variety of reasons such as injury or surgery. This move is a great alternative. Another great idea is to check out our No Squat No Lunge Better Booty Workout, which gives you some awesome alternatives.

Here are the steps to performing Booty Pop:

1) Begin in a low squat with knees and toes pointed outward, hands on the floor in front of you and chest lifted so torso is tall.

2) Straighten the legs to raise your hips up keeping your hands on the floor and relaxing head down.  Return to start and repeat.

Targets: glutes, quads, hamstrings

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