* Stretching exercises are not included in this list!

Bodyweight Butt Exercises / Workouts Without Weights And Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps
auxiliary muscles:Calves
required:Towel
optional:Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
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Hip Abduction, Standing

HumanmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Weight Cuffs, Dumbbell, Seat, Resistance Band
level:Easy
type:Strength
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Pistol Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Calves
required:Nothing
level:Challenging
type:Strength
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Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
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Kneeling Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Lower Back, Adductors, Rectus Abdominis, Abductors, Quadriceps, Hamstrings
required:Nothing
optional:Kettlebell, Dumbbell, Barbell, Backpack, Fitness Mat
level:Normal
type:Strength
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Wall Glute Bridge, One-Legged

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Hamstrings
required:Nothing
optional:Fitness Mat, Towel
level:Normal
type:Strength
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Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Hamstrings
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
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Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Rectus Abdominis, Glutes, Quadriceps
auxiliary muscles:Lower Back, Adductors, Obliques
required:Nothing
optional:Fitness Mat, Kettlebell, Backpack, Dumbbell
level:Normal
type:Strength, Cardio
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Reverse Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Abductors, Hamstrings, Calves, Adductors
required:Nothing
optional:Medicin Ball, Backpack, Kettlebells (2), Dumbbell, Dumbbells (2), Kettlebell
level:Normal
type:Strength, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Glutes, Obliques
auxiliary muscles:Hamstrings, Trapezius, Adductors, Lower Back, Abductors
required:Nothing
optional:Weight Cuffs, Bench, Seat, Exercise Ball
level:Normal
type:Strength, Cardio
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