* 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
More exercise details

Pistol Squat

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

Kneeling Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Quadriceps, Adductors, Hamstrings, Abductors, Lower Back, Rectus Abdominis
required:Nothing
optional:Backpack, Dumbbell, Fitness Mat, Kettlebell, Barbell
level:Normal
type:Strength
More exercise details

Plank With Leg Sweep / Rotational Mountain Climber

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

Sliding Leg Curl

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Abductors, Calves
required:Towel
level:Hard
type:Strength
More exercise details

Hip Abduction, Standing

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

Sumo Squat

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

Static Runner

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Shins, Glutes, Quadriceps
auxiliary muscles:Adductors, Abductors, Lower Back, Rectus Abdominis
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
More exercise details

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
More exercise details

Deck Squat

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