Booty Sprout Workout


If you have been on Facebook lately, you might have seen this piece of exercise equipment to tone and build your glutes. It is called the Booty Sprout. With Booty Sprout you perform a move called the hip thrust. The hip thrust exercise has you squeezing your glutes and lifting your hips toward the ceiling. The movement engages your glutes, hamstrings, lower back, abdominals, and hip flexors.

The traditional hip thrust is performed with an exercise bench and long barbell. It can be very cumbersome trying to get the heavy barbell onto your hips and positioning yourself correctly on a bench. I often skip this move because it is not easy to do and perform correctly. The Booty Sprout addresses all of the above issues.



The following statements are what Booty Sprout says about their product.


Effectiveness: To effectively work out your glutes, very high resistance is required. BootySprout comes with 135 lbs of resistance, and we sell extra 70 lb bands. BootySprout is safe up to 450 lbs of resistance!


Ease of Use: Barbell weighted hip thrusts require significant setup time, both before and between sets. A BootySprout workout takes 10-15 minutes. Simply open, strap in, and thrust!


Collapsible: BootySprout can fit into even the tiniest of apartments! It weighs 22 pounds and easily folds up to 2 feet 1-inch x 2.5 feet x 7 inches. It can be stored flat under most beds or stood up in the closet.


Safety: Significant weight is required to effectively grow and tone the glutes. Moving around 90+ lbs at a gym is difficult to manage, and placing heavy dumbbells on your lap is dangerous.


Resistance bands are a much safer method to hip thrust with high weight. 


Our high resistance bands easily clip into BootySprout, and they are covered in nylon for extra safety! 


Affordability: We wanted to make BootySprout available to everyone, and our goal was to achieve a price of under $200. 



Booty Sprout Workout


Booty Sprout has a hip thrust workout plan on their site but it just involves that movement. To achieve your booty goals, you have to do more than the hip thrust to have larger or toned glutes. Below, I have two programs you can follow according to your goals. If you desire lifted and tones glutes, follow program number one, and if you want to grow your gluteal muscles follow program number two.


With program one for toning and lifting, you will perform 15 - 25 reps with 45 seconds to one minute between sets. For growth, you will only do 10 - 12 reps except for the hip thrusts with one minute to one minute and 30 seconds rest between sets. 


For growth, you must lift heavyweights. The goal is to increase the weight every week if you can. Do not stay on the same weight for weeks, you will not achieve your goals.


For toning and lifting, you can increase the weight but if not increase your reps. Rest between your legs days, you can do upper body, core, or cardio. Do not work your lower body back to back, rest is important to get the results you want.


Program one: Toning and lifting the glutes program

Squats 15-25 reps 3-4 sets

Hip thrusts both feet down with 

Booty Sprout 15-25 reps 3-4 sets

Dumbell stepping lunges 15 reps 3-4 sets

*Lying side-leg raises 20-25 reps 3 sets

*Increase the intensity by adding an exercise band or ankle weights

*Lying inner thigh raises 20-25 reps 3 sets

Calf leg raises 20-25 reps 3 sets

*Increase the intensity by adding ankle weights

Cool-down stretch 5 minutes



Program two: Gluteal Growth

Sumo squats or squats for bigger glutes 10-12 reps 4-5 sets

Hip thrusts both feet down or one leg at a time with 

Booty Sprout 15 reps 3-4 sets

Rear lunge 10-12 reps 4 sets 

Deadlift 10-12 reps 4 sets

Calf leg raises 20-25 reps 3 sets

*One leg day out of the week, add the lying side leg and inner thigh

leg raises with ankle weights and bands. 15-20 reps 3 sets



The Booty sprout is on my wish list after trying it out on my client's machine. I loved it and it is affordable under $200. Let me know if you have the machine and you use one of my workout programs. Buy it here: Booty Sprout


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