When you’re trying to tone your thighs, butt, or glutes, it’s easy to spend a lot of time searching for the best butt exercises for toning. You’re probably not going to find the same exercises that work for your thighs in a book devoted to tightening your butts. That’s why we put together this list of the best butt exercises without weights.
Exercises are great for toning up your muscles, but they can be painful if done incorrectly. There are some exercises that don’t require weights or machines for you to get the muscle-building workout you want. Here are 10 butt exercises that don’t require weights:
- Squats – Squats are a great exercise for building your butt, but it’s hard to find a good squatting exercise that is also a good butt exercise. To have a good butt, you need to be strong and stable. The good butt will come from squats that hit multiple muscle groups such as your glutes, hamstrings, and core.
- Lunges – The key to having a fantastic butt is to perform a series of exercises that work the buttocks in multiple directions. While lunges are a great exercise for isolating the glutes, they can be performed in conjunction with other exercises to create a full-body workout that gets your butt in great shape.
- Deadlifts – Deadlifts are excellent muscle-building exercises for the butt, but if you’re doing them correctly (and safely), they can also build muscle in your lower back, upper back, shoulders, and forearms too. But it’s not just the strength gains you can get from deadlifting.
- Hip Thrusts – Hip Thrusts are a great way to strengthen your glutes and help you get a better butt. Hip thrusts are a great exercise that can help you get a better butt, but most people don’t really know what they are.
- Donkey Kicks – Donkey Kicks is a fun alternative to traditional sit-ups and other core-strengthening exercises. In it, you don’t lie face down on a mat but rather get down on all fours and get a workout through your butt by convincing your legs that they should be the ones to do the work.
- Glute Bridge – One of the most beneficial exercises for the butt is the glute bridge. It helps improve hip extension, core stability, posture, balance, and for some, it helps with lower back pain. This exercise is done with a basic bridge, but it can be modified to be more challenging.
- Russian Twists – The Russian Twist is a fitness exercise that targets the butt and is often used to improve your flexibility. Before starting to use this exercise, you should know that it is not the same as the Sit-Ups, which is used to increase your chest and triceps muscles.
- Seated Hip Abductions – (Seated Hip Abductions is a good butt exercise) and are designed to help people strengthen their butts while sitting down. By sitting down, you’ve probably already noticed that you can’t control where your hips are pointed. When the problem is bad, the result is a slouched posture, but when it’s merely uncomfortable, you can probably get away with it. But when your hips are dislocating from the lower part of your pelvis, you need to fix it. You can do this by performing a seated hip abduction.
- Hip Thrusts with a band – While the goal of the exercise is to build a strong, muscular butt from the ground up, performing hip thrusts with a band does more than just help you target a specific exercise. A band can help you make a hip thrust a full-body move. It can also help you target a more challenging exercise.
- Hip Thrusts on a Bench – Hip Thrusts are a core, butt, and lower back exercise that are great for increasing hip stability and burning fat. Unlike glute bridges or traditional sit-ups, hip thrusts place the core in a more challenging position, which stimulates the body to increase strength and burn fat. And because it works so many muscles, hip thrusts are the ultimate core, butt, and