The Glute Goddess’ “Best Booty On the Block” Workout

If you watched my “What NOT to Do at the Gym” video a few weeks ago, you may have noticed my sweet husband believes my butt obsession has gotten a little out of control. But after living over 30 years without a hiney, I can?t help but check the mirror every now and then to make sure it?s still there! But really, I’ve spent nearly my entire adult life chasing after what I thought was an impossible dream?achieving a more womanly and curvy body with shapelier buns!!! I had nearly resigned myself to the idea that maybe a nice backside just wasn’t in the cards for me…until I met THE woman herself…the GLUTE GODDESS (I call her)…Deborah Goodman.

Deborah 2

This mother of 6 (YES, SIX! With one set of twins!!), IFBB Bikini Pro, and contest prep coach at Pro Physiques? went from scrawny and skinny, to strong and sexy. I am lucky to have crossed paths with this gorgeous mama, as she is the one that kick-started my own booty transformation.

Deborah Collage

Her simple, yet effective, moves are easy enough for a beginner…but can be tough enough for even me…as you’ll notice in the vid. Best part of it all?? All you need is a sidewalk curb and a resistance band!!! FOR REAL. All of this can be done in the comfort of your own front yard while your kiddos play. Check out the video to my booty inspo + to see the full workout to help you get the best booty on the block!

If you can?t view the video but would like to get in on the booty-building action, here are the simple at-home moves she included in her workout:

  1. Walking Lunges: Self explanatory. Nice and easy walking lunges up and down the street! I aim for 20-30 lunges up, then 20-30 lunges on your way back.
  2. Side Hops: I am NOT so graceful with these. Simply squat, then frog jump up and to the side. Do this all the way up the street facing your house, then all the way down your street…still facing the house (to work the glutes evenly).
  3. Princess Lunges: Off of the curb (or for beginners, do not use curb), keeping your weight in your heel, lunge backward and to the left with your right foot. Kiss your knee to the ground, then stand up. Switch sides.
  4. Banded Squat Walks: These are amazing and I literally do these 3 times a week. LOVE them. Place a resistance band around your knees or your ankles. Squat down, placing weight in your heels, activating your glutes. Side step up and down the street, staying as low as possible. Deborah recommends using a resistance band, but if you don?t have one or feel like the band is too difficult, you can go without… just make sure and keep your heart rate up and feel the burn!
  5. Reverse Lunges: Similar to the princess lunge, but lunge STRAIGHT backward instead of to the side.

Do this workout once a week to begin, working up to 3 times a week. It’s important to make sure you skip a day between doing this workout to give your booty time to rest, recover, and build. Now get to work!!!



Connect with Deborah Goodman on Instagram: @deborahgoodman80

Related reading:

Chris vs. Heidi: What NOT to Do at the Gym (This Gets Ugly) πŸ˜‰
My 11-Week Booty Building Workout
My 5 Gym (and Home Gym) Must-Haves

19 Responses

  1. I’ve had 6 children as well. How did she deal with varicose veins from so many pregnancies? I’ve had surgery and laser removal and they are still bad!

  2. Amazing. what a transformation. being a mother of six children it’s difficult sometime to manage such a nice figure. I would like to give a big thumbs up to you for having such a sexy booty which is blowing everybody’s mind here. you are looking pulchritudinous. The tips mentioned for booty building is just top notch. Really appreciated. Thanks.

  3. Hi Heidi! First I have to say how inspirational you and Chris have been not only to me but to my entire family. It cracks me up that when we watch TV as a family my teenage boys choose the show Extreme Weight Loss most every time! Thank you. My question for you is in regards to your new book Extreme Transformation… The appendix 21-Day Tracker shows the same symbols for every meal for every day and does not change for the low carb days. Do you have an updated appendix for this that I could get? Also, for high fat loss… Is this program better than the turbo program? Thank you! Rebecca

    1. Hi Rebecca: Yes, we noticed this mistake after the book had already gone to printing. We don’t have any updated appendices, just keep in mind that a high carb meal is a protein + carb + veggies (if you’re still hungry), and a low carb meal is a protein + fat + veggies. Every breakfast is a protein + carb + fat (and you can add in veggies if you’d like to). As for high fat loss, I’d start with the Extreme Cycle. You can do this! πŸ™‚

  4. I am a 44 year old mother of three and have struggled up and down with my weight and I get tired very easily when I play basketball with my kids. I need help trying to figure out what to do to get into shape and lose my weight and get to my computer goal. Please watch your show and would love any help I can get from you.

    1. Hi Darlene: You can begin your transformation journey today with the tools in this post: And be sure and follow all the links within the post too. Make and keep that first promise to yourself, choose a cycle, and go! You can do this!

    1. Hi Tangela: If you’d like to lose some weight off of your booty, you can learn about Chris and Heidi’s carb cycling program in this post: And be sure and follow all the links within the post too. This program works, and you can do this! πŸ™‚

  5. Love the tips and love your blog. My husband and I are pretty fit and active and are interested to know how much time you acruelly spend in the gym and what your workouts consist of. We’re running and doing strength work nearly daily and just looking for some guidance for increased performance without more time commitment with 3 little ones at home

    1. Hi Jess: I don’t have Chris and Heidi’s actual workout program/schedule, but I do know that it changes from day to day based on what they’ve got going on and their programs from their coaches. They do post some of their workouts on social media from time to time, so that might be an option for you too. We wish you both the best!

  6. Thank you so much for this video! I had hand surgery four weeks ago and my doctor has me off weights for a while (two more weeks and I can start with 5lb), so this is great to combine with all the cardio I am doing now… On Monday and today I did some of these exercises (lunges and the princess lunge, which I did not know the name by the way) and I have felt it in my butt, so now to look for a good resistance band!

    What other exercises/routine can you recommend for the next two week while I still have to be off weights? Right now I am doing 18-20 minutes of cardio in intervals (2 min full speed and 1min recuperation) and some bike on the days I don’t work out my legs…

    1. Hi Claudia: So sorry to hear about your surgery! Until you get your doc’s okay, I’d follow his/her recommendations for any upper body exercises. It sounds like you’re doing awesome!

    1. Hi Shalyn: That depends on your fitness level. If these exercises are new to your routine, begin with 12-15 reps in one set and see how it goes, and increase sets from there. πŸ™‚

    1. That depends on your size. Here is some sizing information from Amazon:
      Original Hip Circle size chart by bodyweight:
      Medium (13″) under 120 lbs. bodyweight
      Large (15″) 121-260 lbs. bodyweight
      XL (16.5″) over 260 lbs. bodyweight

      Hip Circle 2.0 size chart by bodyweight
      Large under 230 lbs. bodyweight
      XL over 230 lbs. bodyweight

      “Grippy” Hip Circle size chart by bodyweight
      S/M under 150 lbs. bodyweight
      L/XL over 150 lbs. bodyweight

      Hope that helps!

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