Strength Training Exercises For The Butt

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Thruster With Dumbbells

muscles:	Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Serratus Anterior, Lower Back, Triceps, Hand Flexors, Hand Extensors, Adductors, Pectoralis Major
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Thruster With Dumbbells

Biceps-Curl, Lying

muscles:	Biceps
auxiliary muscles:	Deltoids, Hand Flexors
		required:	Bench, Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl, Lying

Lunge

muscles:	Glutes, Quadriceps
auxiliary muscles:	Calves, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Lunge

Bear Crawl

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Rectus Abdominis, Quadriceps, Glutes, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Bear Crawl

Push-up On Knees

muscles:	Pectoralis Major
auxiliary muscles:	Triceps, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Push-up On Knees

Triceps Extension With Dumbbells, Lying

muscles:	Triceps
		required:	Dumbbell / Dumbbells (2)
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbells, Lying

Triceps Extension Push-up / Sphinx Push-up

muscles:	Rectus Abdominis, Triceps
auxiliary muscles:	Pectoralis Major, Lower Back, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Stool, Seat, Backpack, Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Triceps Extension Push-up / Sphinx Push-up

Calf Raise, One-Legged, Standing

muscles:	Calves
		required:	Doable Without Equipment And Weights
		optional:	Step, Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Calf Raise, One-Legged, Standing

21s / 3-Part Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	EZ Bar / Dumbbells (2) / Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do 21s / 3-Part Curl

Superman / Superwoman

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

exercise benefits and how to do Superman / Superwoman

Dead Bugs

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Weight Cuffs, Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Dead Bugs

Isometric Chest Squeeze

muscles:	Pectoralis Major
auxiliary muscles:	Biceps, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Seat
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Isometric Chest Squeeze

Biceps-Curl With Leg Resistance

muscles:	Biceps
auxiliary muscles:	Quadriceps
		required:	Doable Without Equipment And Weights
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Leg Resistance

Broad Jump / Standing Long Jump

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

exercise benefits and how to do Broad Jump / Standing Long Jump

Straight Arm Plank With Side Hip Abduction

muscles:	Glutes
auxiliary muscles:	Hamstrings, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Fitness Mat, Resistance Band
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Side Hip Abduction