Effective Butt Exercises That Don’t Require Weights Part 1

If you’re looking for butt exercises that will fire up your glutes, look no further than your own living room. You don’t need to go to the gym or even pick up a weight to get a butt workout that will have you feeling the burn. All you need is your bodyweight to target those powerful posterior muscles.


Bodyweight Squat

    • Start standing with feet just slightly wider than shoulder-width apart.
    • Sit your butt back into a squat, without letting your knees go past your toes. Make sure your weight is in your heels, and keep your chest up.






Curtsy Lunge With Kick

    • Stand tall with your feet hip-width apart.
    • Step your left leg diagonally behind your right leg and bend your knees to lower into a lunge.
    • Push through your right heel to stand, and sweep left leg out to side. Move directly into the next rep.
    • Don’t forget to do the other side.




Reverse Lunge

  • Start in a standing position with your feet about shoulder-width apart.
  • Step backwards with your left foot, landing on the ball of your left foot and keeping your heel off the ground.


    • Bend your knees creating two 90-degree angles with your legs. Aim to have your back knee hovering about three to six inches off the ground.
    • Return to standing and repeat with your opposite leg.





Jump Squat

    • Stand with your feet slightly wider than hip-distance apart.
    • Bend your knees and sit your butt back, keeping your chest upright.
    • Jump up into the air as high as you can and straighten out your legs.
    • Land back on the floor with soft knees.






Hip Bridge

    • Start lying flat on your back, your knees bent and your feet should be about hip-distance apart with your heels a few inches away from your butt.
    • Lift your hips up, then lower them back to the ground.





Power Lunge

  • Stand with your feet hip-width apart.
  • Lunge back with right foot, bending both knees 90 degrees.
  • Straighten left leg and jump into the air while driving right knee up in front of body.
  • Immediately lower right foot back into a lunge, moving directly into the next rep.
  • Don’t forget to do the other side.





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