Exercises such as barbell squats, weighted lunges, deadlifts, and leg presses are all great for getting a bigger, tighter, rounder backside. However, all of these exercises require access to a gym. This no-equipment butt workout lifts and tightens the glutes without the need of barbells or fancy machines. All you need is a yoga mat or bath towel to lay on the floor. That’s it! You can do this workout anywhere, any time, and you’ll be one step closer to a stronger, fuller butt.
What You’ll Need: a mat or towel to lay on the floor
What to Do: Perform 25 reps of each move without breaks in between. Then rest for 30-60 seconds and repeat.
Beginners: 2 rounds
Intermediate: 4 rounds
Advanced: 6 rounds
Move up a level whenever you no longer feel the workout is a challenge for you.
Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
1. Bodyweight Squats
2. Alternating Side Reverse Lunges (25 reps with each leg)
3. Donkey Kicks (Right Leg)
4. Fire Hydrant with Kick (Right Leg)
5. Donkey Kicks (Left Leg)
6. Fire Hydrant with Kick (Left Leg)
7. Glute Bridge
Fire Hydrant with Kick
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