* Stretching exercises are not included in this list!

Bodyweight Butt Exercises / Workouts Without Weights And Equipment

Tripod

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Deltoids, Obliques, Hamstrings, Glutes
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Rectus Abdominis, Calves
required:Nothing
optional:Fitness Mat
level:Challenging
type:Strength, Plyometrics, Cardio
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Jumping Ankle Taps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Rectus Abdominis, Hamstrings, Adductors, Abductors, Calves, Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Butt-Ups / Dolphin Raise

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:Deltoids, Obliques, Quadriceps, Hamstrings, Trapezius
required:Nothing
optional:Fitness Mat
level:Hard
type:Strength
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Sliding Side Lunge

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Quadriceps, Glutes, Hamstrings
auxiliary muscles:Abductors
required:Towel
optional:Kettlebells (2), Backpack, Dumbbells (2)
level:Normal
type:Strength, Cardio
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Lunge Split Jump

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Calves, Glutes
auxiliary muscles:Rectus Abdominis, Hamstrings, Lower Back
required:Nothing
optional:Weight Cuffs, Dumbbells (2), Kettlebells (2)
level:Hard
type:Strength, Plyometrics, Cardio
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Bent Over Shoulder Press With Dumbbells, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Deltoids, Hamstrings, Glutes
auxiliary muscles:Triceps, Pectoralis Major, Rectus Abdominis
required:Nothing
optional:Dumbbells (2)
level:Hard
type:Strength
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Lateral Bear Crawl

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes, Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Lower Back, Rectus Abdominis, Quadriceps
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength, Cardio
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Leg Whip

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Adductors, Abductors, Glutes
auxiliary muscles:Obliques, Lower Back
required:Nothing
optional:Fitness Mat, Seat, Weight Cuffs
level:Normal
type:Strength
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Side Kick, Lying

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Abductors
auxiliary muscles:Lower Back, Rectus Abdominis, Quadriceps, Hamstrings
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength
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