While weighted moves like dumbbell deadlifts and barbell squats are considered lower-body powerhouse moves, no-equipment butt exercises are an excellent way to strengthen your glutes and legs, too. They utilize just your bodyweight and good old gravity to load your lower body, so there's no extra resistance required. You can squat, lunge, and pulse your way to stronger glutes (and incorporate some heart-pumping cardio with explosive jumping variations, too).
Whether you're at home without weights, on the road, or equipment is just a hot commodity at your gym, here are 14 of the best no-equipment butt exercises around to get that lower-body burn going.
1. Bodyweight Squat
- Start standing with feet just slightly wider than shoulder-width apart.
- Sit your butt back into a squat, without letting your knees go past your toes. Make sure your weight is in your heels, and keep your chest up.