Strength Training Exercises For The Butt

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Thruster With Barbell

muscles:	Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Triceps, Hand Flexors, Hand Extensors, Adductors, Pectoralis Major, Serratus Anterior
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Thruster With Barbell

Toe Raise

muscles:	Shins
		required:	Doable Without Equipment And Weights
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Toe Raise

Reverse Lunge

muscles:	Glutes, Quadriceps
auxiliary muscles:	Abductors, Hamstrings, Calves, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Medicin Ball, Kettlebells (2), Kettlebell, Backpack, Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Reverse Lunge

Hammer Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbells (2) / Kettlebells (2)
		optional:	Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hammer Curl

Incline Bench Press

muscles:	Pectoralis Major, Triceps
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Barbell, Bench
		optional:	Workout Partner, Squat Rack / Squat Stand
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Incline Bench Press

Triceps Extension With Dumbbell, Standing, Two-handed

muscles:	Triceps
auxiliary muscles:	Hand Extensors
		required:	Dumbbell
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbell, Standing, Two-handed

Glute Bridge With Adductor Press

muscles:	Lower Back, Adductors, Glutes
auxiliary muscles:	Hamstrings
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength - isometric

exercise benefits and how to do Glute Bridge With Adductor Press

Row With Towel, Seated

muscles:	Latissimus Dorsi
auxiliary muscles:	Trapezius, Lower Back, Teres Muscles, Deltoids, Quadriceps, Biceps, Hamstrings, Hand Flexors
		required:	Towel
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Row With Towel, Seated

T-Bar Row

muscles:	Latissimus Dorsi
auxiliary muscles:	Hand Flexors, Trapezius, Lower Back, Teres Muscles, Deltoids, Biceps
		required:	Barbell
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do T-Bar Row

Calf Raise, Standing

muscles:	Calves
		required:	Doable Without Equipment And Weights
		optional:	Step, Dumbbells (2), Kettlebells (2), Backpack, Medicin Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Calf Raise, Standing

Alternating Dumbbell Swings

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps, Hamstrings, Hand Flexors, Deltoids, Glutes, Hand Extensors, Trapezius
		required:	Kettlebells (2) / Dumbbell / Dumbbells (2) / Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alternating Dumbbell Swings

Plank To Push-up

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

exercise benefits and how to do Plank To Push-up

Pistol Squat

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

exercise benefits and how to do Pistol Squat

Prisoner Squat

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

exercise benefits and how to do Prisoner Squat

Maltese Plank

muscles:	Biceps, Triceps, Rectus Abdominis
auxiliary muscles:	Quadriceps, Hamstrings, Glutes, Trapezius, Lower Back, Deltoids, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Towel
		fitness level:	Challenging
		exercise type:	Strength - isometric

exercise benefits and how to do Maltese Plank