Bodyweight Butt Exercises / Workouts Without Weights And Equipment

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Bent Over Balance Touch, One-Legged

muscles:	Glutes, Lower Back, Hamstrings
auxiliary muscles:	Abductors, Calves, Rectus Abdominis, Obliques, Quadriceps, Adductors
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Touch, One-Legged

Straight Arm Glute Bridge

muscles:	Hamstrings, Glutes
auxiliary muscles:	Triceps, Lower Back, Rectus Abdominis, Calves
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Straight Arm Glute Bridge

Prone Cobra

muscles:	Lower Back, Glutes
auxiliary muscles:	Trapezius, Rectus Abdominis, Obliques, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength - isometric

exercise benefits and how to do Prone Cobra

Glute Bridge

muscles:	Glutes
auxiliary muscles:	Lower Back, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Backpack
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Glute Bridge

Sliding Straight Arm Jackknife Plank

muscles:	Hamstrings, Glutes, Rectus Abdominis, Quadriceps
auxiliary muscles:	Triceps, Lower Back, Obliques
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sliding Straight Arm Jackknife Plank

Globe Jumps

muscles:	Glutes, Quadriceps, Hamstrings, Adductors, Calves
auxiliary muscles:	Shins, Lower Back, Rectus Abdominis, Obliques, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Easy
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Globe Jumps

Kneeling Jumps / Ninja Jumps

muscles:	Glutes, Quadriceps
auxiliary muscles:	Lower Back, Hamstrings, Calves
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Fitness Mat, Backpack
		fitness level:	Challenging
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Kneeling Jumps / Ninja Jumps

Jump Squat

muscles:	Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:	Lower Back, Rectus Abdominis, Shins, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Weight Cuffs, Dumbbells (2), Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Jump Squat

Reverse Plank

muscles:	Lower Back, Glutes
auxiliary muscles:	Deltoids, Rectus Abdominis, Hamstrings, Calves
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Reverse Plank

Frog Squat

muscles:	Adductors, Glutes, Quadriceps
auxiliary muscles:	Hamstrings, Abductors, Lower Back
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Frog Squat

Turkish Get-up

muscles:	Lower Back, Hamstrings, Glutes, Rectus Abdominis, Obliques, Quadriceps
auxiliary muscles:	Deltoids, Triceps, Hand Flexors, Hand Extensors, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Kettlebell, Workout Partner, Dumbbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Turkish Get-up

Straight Arm Plank With Hip Extension

muscles:	Glutes
auxiliary muscles:	Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Broomstick, Dumbbell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Hip Extension

180 Jump Squat

muscles:	Quadriceps, Calves, Hamstrings, Glutes
auxiliary muscles:	Abductors, Lower Back, Rectus Abdominis, Adductors, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Dumbbells (2), Kettlebell, Kettlebells (2), Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do 180 Jump Squat

Star Jump

muscles:	Quadriceps, Calves, Glutes
auxiliary muscles:	Deltoids, Hamstrings, Adductors, Abductors, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Star Jump

Air Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors, Abductors, Calves
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Air Squat