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Glute Exercises / Butt Workouts At Home Or At Gym

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* Stretching exercises are not included in this list!

Kneeling Squat

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

Zercher Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:DeltoidsMuscle, Rectus AbdominisMuscle, BicepsMuscle, Hand FlexorsMuscle, AdductorsMuscle, Serratus AnteriorMuscle, TrapeziusMuscle, Lower BackMuscle
Starting PositionExecution required:Barbell
optional:Squat Rack / Squat Stand
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Zercher Squat

Jump Rope

muscles:GlutesMuscle, QuadricepsMuscle, HamstringsMuscle, CalvesMuscle
auxiliary muscles:Lower BackMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, TricepsMuscle, AdductorsMuscle, Hand FlexorsMuscle
Starting PositionExecution required:Jump Rope
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Jump Rope

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

Reverse Lunge

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