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Bodyweight Butt Exercises / Workouts Without Weights And Equipment

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* Stretching exercises are not included in this list!

Prone Cobra

muscles:GlutesMuscle, Lower BackMuscle
auxiliary muscles:TrapeziusMuscle, Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength - isometric
exercise benefits and how to do Prone Cobra

Deck Squat

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

Kneeling Squat

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

Star Jump

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

Sit Outs

muscles:AdductorsMuscle, AbductorsMuscle, GlutesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle
auxiliary muscles:HamstringsMuscle, TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle
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

Crab Walk

muscles:HamstringsMuscle, GlutesMuscle, DeltoidsMuscle
auxiliary muscles:ObliquesMuscle, TricepsMuscle, TrapeziusMuscle, Lower BackMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Backpack, Weight Cuffs
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Crab Walk

180 Jump Squat

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