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

Kneeling Squat

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

Sit Outs

muscles:GlutesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AdductorsMuscle, AbductorsMuscle
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

Crab Walk

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

180 Jump Squat

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

Lunge

muscles:QuadricepsMuscle, GlutesMuscle
auxiliary muscles:HamstringsMuscle, CalvesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Backpack
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Lunge