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Bodyweight Butt Exercises / Workouts Without Weights And Equipment

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* Stretching exercises are not included in this list!

Kneeling Squat

muscles:GlutesMuscle
auxiliary muscles:Lower BackMuscle, QuadricepsMuscle, Rectus AbdominisMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Barbell, Kettlebell, Backpack, Fitness Mat, Dumbbell
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Kneeling Squat

Sit Outs

muscles:DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AdductorsMuscle, AbductorsMuscle, GlutesMuscle
auxiliary muscles:TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle, HamstringsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Sit Outs

Deck Squat

muscles:HamstringsMuscle, GlutesMuscle, Rectus AbdominisMuscle, QuadricepsMuscle
auxiliary muscles:AdductorsMuscle, Lower BackMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbell, Kettlebell, Backpack, Fitness Mat
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Deck Squat

Reverse Lunge

muscles:QuadricepsMuscle, GlutesMuscle
auxiliary muscles:CalvesMuscle, AdductorsMuscle, HamstringsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebells (2), Medicin Ball, Dumbbells (2), Backpack, Dumbbell, Kettlebell
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Reverse Lunge

180 Jump Squat

muscles:HamstringsMuscle, QuadricepsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:ObliquesMuscle, Lower BackMuscle, AdductorsMuscle, Rectus AbdominisMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbell, Kettlebell, Weight Cuffs, Dumbbells (2), Kettlebells (2)
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat