JLo's Booty Workout (Perfect Body Secret Revealed)

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: November 21, 2023
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JLo has long been admired for her iconic figure, her large round booty in particular.

I spent hours and hours compiling all we know about JLo’s exercise and diet plan, be it from her personal trainer or “Lola” herself.

I’ve explained the individual exercises in detail so you can follow along even if you’re a complete beginner.

When you add them regularly into your exercise routine, you're guaranteed to see results fast.

You'll feel brand new confidence that will not just draw attention but will surely leave a lasting impression.

So, keep reading to learn the secrets of JLo's workout routine, diet, and fitness lifestyle.

Quick summary

  • The renowned Jlo's booty workouts are plie toe squats, single-leg deadlifts, platypus walks, reverse crossover lunge to lateral lunges, and sumo lunges to a side kick with squat jumps.
  • Fruits, vegetables, healthy snack bars, salmon, salad, chicken breast, and butter are some meals Jennifer Lopez eats.
  • Jennifer doesn't take any supplements, but instead avoids alcohol or any caffeinated coffee.

Jennifer Lopez Stats/Career Highlights

Portrait image of Jennifer Lopez

Born to parents of Puerto Rican descent, Jennifer Lynn Lopez is an American actress and singer, also known for her iconic figure.

She got her nickname JLo from the late rapper Heavy D, who used to call her Jenny-Lo, Jennifer-Lo, or J.

Her success came quickly after appearing in films in the late 1980s, and she soon became one of the highest-paid Latina actresses in Hollywood.

In 1999, she delved into the music industry and became a pop star with more than 8 million records sold worldwide.

At the gyms, Jennifer is fondly called "La Guitarra" for her guitar-shaped body [1].

Undoubtedly, JLo is a health and fitness advocate. Even at 52, she still works hard to maintain her recognizable figure, with a height of 165 cm or 5 ft 5, and a current weight of around 139 pounds or 63 kg.

JLo's Butt Workouts

butt view of a woman in underwear

Jennifer Lopez's professional health and wellness trainer, David Kirsch, emphasizes the transformative power of fitness and the mind-body connection.

These butt exercises might not seem to be that difficult, but they can definitely give your booty a solid transformation.

"They require a lot of external rotation at the hip, activating all of your glute muscles."

- Sarah Otey, C.P.T. NYC-Based Trainer & Instructor at Barry's Bootcamp

Here is a breakdown of JLo's butt-sculpting workout:

Sumo Lunge To A Side Kick With Squat Jump

man in a sumo squat position

Start by standing in a sumo position with your feet somewhat wider than hip-width apart. Keep your knees slightly bent and your hands on your hips.

Take a big step with your right leg sideways by doing a roundhouse.

When your right foot touches the floor, bring your right knee close to your chest and do a side kick by kicking your right foot out to the side.

Return to the starting position. Then squat down with your butt out and weight to your heels, and do a frog jump.

Repeat the movements with your left leg.

Do 15 reps of lunge and side kick on each side and complete 30 squat jumps.

Reverse Crossover Lunge To Lateral Lunge

man in a crossover lunge position

Start by standing with your feet shoulder-distance apart. Step backward by putting your right foot behind your left leg and perform a lunge.

Next, bring your right knee close to your chest and continue by stepping your right foot out to the side, keeping your knees aligned with your hips.

Then, lower yourself down to do a lateral lunge and press back up to return to the starting position.

Finally, repeat movements with your left leg. Do 15 reps on each side.

Plie Toe Squat

woman in a plie toe squat position

Start by standing with your feet wider than for the sumo lunge. Next, point your toes outward like in a ballet position. Then, put your hands over your hips.

As you squat down with your butt out, simultaneously lift both your heels off the ground.

When your thighs are at a 45-degree angle to the ground, roll your feet down and drop your heels to the floor to return to the starting position.

Perform 15 reps.

Single-Leg Deadlifts

woman in a single leg deadlift position

Start by standing with your feet wider than hip-distance apart.

Next, balance your weight on your right leg and bend at the waist to reach your left hand (holding a dumbbell) down to your right foot.

Then, straighten your left leg behind you while keeping both hips steady during the movement.

Return to the starting position. Perform 15 reps on each leg.

Platypus Walk

woman in a platypus walk position

Start by doing a fully lowered plie squat position with your heels flat on the ground and thighs parallel to the floor.

Next, put your arms up behind your head while pressing your whole feet firmly on the ground.

As you remain in the squat position, take one step forward with your right leg, then with your left leg. Then, move each leg behind consecutively. Keep your thighs 45 degrees to the floor.

Perform 10 reps forward and backward per leg, or you can set a timer for 30 seconds.


JLo's Diet Plan

glass filled with water and lemon slices, and a plate of healthy bars

Jennifer attributes her young-looking and gorgeous physique to a clean, healthy diet.

Although she admits that she doesn't deprive herself of the good things, she takes everything in moderation.

Lopez, unlike most Americans, doesn't indulge in alcohol and caffeinated coffee. She thinks alcohol and caffeine age your skin [2], so she prefers decaf and taking just a sip of wine during a toast.

Instead, she relies largely on water with freshly squeezed lemon juice throughout the day, drinking at least seven glasses or more when working out.

Jennifer never skips breakfast and typically starts her day with a smoothie of protein powder along with some berries, greek yogurt, honey, and lemon juice. At times, she eats complex carbs such as oatmeal topped with fresh berries. 

Also, she packs her own snack and nibbles on fruits, veggies, and healthy bars.

When she gets hungry for lunch, she prefers quinoa with lean protein such as chicken breasts or salmon and salad.

She also makes sure to eat dinner with simple but nutritious whole food meals [3], including grilled skinless chicken breasts, sauteed brussels sprouts with some healthy fat from grass-fed butter.

Although JLo may be following a strict healthy diet, she never gave up on yummy sweet food like chocolate chip cookies, her usual dessert.


  1. https://www.rvcj.com/10-facts-jennifer-lopez-will-love-know/
  2. https://www.insider.com/celebrities-dont-drink-coffee-2018-9
  3. https://www.womenshealthmag.com/food/g30755410/jennifer-lopez-diet/
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