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30-Day Get Lean in 2018 Challenge Day 17: The Ultimate No-Squat Booty Workout

author image Valaer Murray
Valaer Murray is LIVESTRONG.COM's Editorial Director and has previously worked at AOL, and Whalerock Industries. She's a founding editor of, served as the head of programming for the Webby-honored YouTube Original Channel, and has written for numerous outlets.
30-Day Get Lean in 2018 Challenge Day 17: The Ultimate No-Squat Booty Workout
Target the booty with this 10-minute workout. Photo Credit: Love Sweat Fitness / LIVESTRONG.COM

Is the Get Lean Challenge kicking your butt yet? Well this exclusive workout from Katie Dunlop of Love Sweat Fitness definitely will. We've partnered with Katie to make the impossible possible: a booty routine without any squats.

Video of the Day

So if your knees need a break or you are so over squats, this video is for you. Squats are a great way to strengthen your glutes but they also work (and may tend to overwork) your thighs, hips, quads and hamstrings. Katie will show you moves that isolate the glutes, so you know how to zero in on toning the booty.

Here's the workout:

  1. Bridge Hip Lifts (1 minute)
  2. Single Leg Bridges (1 minute)
  3. Rainbows (1 minute)
  4. Heel Lifts (1 minute)
  5. Dolphin Tails (1 minute)

Repeat 2x

How to Join the 30-Day Get Lean Challenge:

Calorie tracking can be easy.
Calorie tracking can be easy. Photo Credit: LIVESTRONG.COM

1. Download the MyPlate App

Documenting your food and activity might seem like overkill, but it’s not. People who track their calories and physical activities enjoy greater success losing weight and keeping it off for good!

Tracking everything honestly is essential to making the 30-Day Get Lean in 2018 Challenge work for you. Sometimes you’re not even aware of everything you consume, but once you start tracking it, you’ll think twice before you make poor choices. And that’s a good thing.

With LIVESTRONG.COM’s free MyPlate Calorie Tracker — available on desktop and for iOS and Android devices — you can track it all:

  • Daily meals (breakfast, lunch and dinner) and snacks
  • Exercise and activity
  • Weight
  • Water/hydration
  • BMI (Body Mass Index)

2. Print Out Your Daily Calendar

Isn't it so satisfying to check things off of your to-do list? Each day during the 30-Day Get Lean in 2018 Challenge, you're accountable for five key steps: tracking breakfast, lunch and dinner; tracking your water intake; and either walking or running.

Print this out!
Print this out! Photo Credit: Gracie Wilson/LIVESTRONG.COM

3. Stay Connected on Facebook

For daily support, motivation and camaraderie with LIVESTRONG.COM team members, join our Facebook Group for the 30-Day Get Lean in 2018 Challenge. We'll share recipes, tips, motivations, pictures and more! Plus, we'll answer all your questions.

Follow Katie on Instagram to get daily #fitspo.

4. Get More Booty Workout Ideas

Readers — Are you joining us in the 30-Day Get Lean in 2018 Challenge? If so, what's your weight-loss goal? Have you ever done a weight-loss challenge group before? How did it go for you? Have you joined our LIVESTRONG.COM Challenge Group on Facebook? Leave a comment below and let us know.


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