Booty Boost #1 – Plie Squats

Before I started bodybuilding I was like a lot of women out there, which is to say I had this sort of butt-leg blend thing going on.

I don’t know how it happened, or where it went, but after having two kids my butt went south for the winter and showed no signs of wanting to come back.  During my first competition I had a series of blog posts called Operation Ass Lift talking about my goal of growing a cute, rounded backside.

One of the top reasons I love bodybuilding is that you create a body part that wasn’t there.  What I tell my clients is that if I was able to get my droopy 40-something booty to lift, anyone can.

Everyone can use a little booty boost just before summer!   That’s why I created an 8-week Booty Boost Challenge!

Each week I’ll be posting a new glutes/leg exercise that I do with my clients and as part of my own bodybuilding/bikini competition fitness routine.

Here’s your workout for today:  Plie Squats


 General notes:

Do 3 sets with 10-12 reps of each exercise, with a 45 second rest between each set.  The goal is to find the right weigh for your body.  If it feels like you can do another 5 reps, then the weight is too light.  If you can barely lift more than 6 reps, the weight is too heavy.  If you feel exhausted by the last rep but are able to complete all 10-12 reps, then you have the right weight!

You may note that in some of these videos I’m scowling; that’s because these exercises are tough!!!  Fitness is not always pretty 😉

Plie Squat

This focuses on those hard to work inner thighs.  Hold a barbell across your back, with legs wide apart and toes pointed out.  Slowly inhale as you lower down, keeping your abs tight and hips thrust out.  Exhale as you rise and squeeze your glutes at the top.  Modification:  To focus more on your quads (thighs) put your heels on two small plates and push through your toes.  To focus more on your hamstrings and glutes, put your toes on the plates and push through the heels.


And remember, not all exercises are right for everyone.  You should always talk to your doctor first before doing any exercise program.  The exercises here are meant for information only 🙂

If you are interested in signing up for my online personal training programs, click here to order now: SLI Method.  Local to Austin and want to train with me?  Email me at

Lisa 🙂shes-losing-it-logo-lisa-traugott

Lisa Traugott is a Mom’s Choice Award winning writer, fitness blogger, wife and mom of two….and Original Cast Member of AMERICAN GRIT, starring John Cena, on FOX!!! (c) 2012-2017 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, video, and artwork, may be reproduced or copied without written permission.



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