* Stretching exercises are not included in this list!

Bodyweight Butt Exercises / Workouts Without Weights And Equipment

Tripod

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

Jumping Ankle Taps

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

Butt-Ups / Dolphin Raise

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

Sliding Side Lunge

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

Lunge Split Jump

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps
auxiliary muscles:Hamstrings, Lower Back, Rectus Abdominis
required:Nothing
optional:Dumbbells (2), Kettlebells (2), Weight Cuffs
level:Hard
type:Strength, Plyometrics, Cardio
More exercise details

Bent Over Shoulder Press With Dumbbells, One-Legged

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

Lateral Bear Crawl

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

Leg Whip

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

Side Kick, Lying

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