While lifting weights is great for getting a bigger rounder butt, it’s not always the most practical workout. After all, very few of us keep heavy barbells at home. If we’re looking to get a quick convenient butt workout before school or work, heavy weights are not an option. But rest assured, weights aren’t the only way to get the butt of your dreams.
These five no-equipment butt exercises are perfect for home and outdoor workouts. We’ve put them together into a quick routine you can do anywhere, anytime. You can also pick your favorite moves and incorporate them into your favorite workout, or use this as a finisher at the gym. However you decide to use them, these effective no-equipment butt exercises will lift, tone, and shape!
What You’ll Need: A gym timer (Gymboss is a free to download app), a mat or towel to lay on the floor (optional), ankle weights (optional)
What to Do: Set your gym timer for 9 rounds of 45 seconds of exercise and 15 second of rest. Perform each move in order. For all moves except sumo squats, perform a set with your right side, followed by a set with your left side. Take a minute break in between rounds.
Note: If your goal is to firm and build your butt muscles, ankle weights are recommended. Start with 3 or 5 pound weights on each ankle.
Beginner Level: 2 rounds
Intermediate Level: 4 rounds
Advanced Level: 6 rounds
Below we’ve included videos on how to perform each move. Using proper form helps prevent injuries and assures you’re getting the most out of your workout.
1. Sumo Squats
2. Donkey Kicks
3. Reverse Lunge with Front Kick
4. Single-Leg Glute Bridge
5. Fire Hydrant with Kick
Reverse Lunge with Front Kick (perform without dumbbells)
Single-Leg Glute Bridge
Fire Hydrant with Kick
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