7 Bodyweight Butt Exercises

By David Dack


If you're looking for exercises to shape, lift and tone your butt while also improving athletic performance, then look no further.

7 Bodyweight Butt Exercises

The Power of the Glutes

The glutes are key for almost every athletic move and good aesthetics. They are, after all, the largest and most powerful muscle group of the body. The glutes are essential to running, jumping, throwing striking, you name it. Plus, they are also vital for developing a sexy looking body.

Therefore, get your glutes in gear for a better-looking, better-performing butt by adding these 7 powerful (and simple) exercises to your training routine.


The Bridge

  • Begin by lying flat on the floor with your hands on the side and knees bent.
  • Next, to perform the bridge, lift your hips up off the floor by pushing mainly with the heels, then  squeeze the glutes for a moment as hard as possible to keep the hips up.
  • Hold the position for one full minute then take three to five seconds to slowly lower down to starting position.
  • That’s one set. Aim for three to five sets.


Single-Leg Elevated Bridge

  • Lie down on the ground with feet flat, knees bent and ankles hip-distance apart.
  • Next, assume the bridge position but this time extend your right leg as straight as possible toward the ceiling. Make sure to keep your thighs in line with the hips.
  • Extend the leg as far as you can, hold it for a count for three, then slowly lower the leg down and switch sides to complete one rep.
  • Do 8 reps to complete one set. Aim for three sets.


Glute Kickback

  • Kneel on a mat, on all fours, with your hips lined over the knees, and hands directly under the shoulders. Make sure to keep your back parallel to the floor the entire time.
  • Next, lift up your right leg until the hamstrings are in line with the back, pause for a moment, and then slowly lower your leg back to starting position and switch sides to complete one rep.
  • Do 12 to 15 reps to complete one set. Do three to five sets.


Step Up With Knee Raise

  • Start by standing while facing a box or a bench of a challenging height.
  • Next, step up on top of the box and straighten the leg to stand upright. As soon as you stand on the box, raise the knee as high as possible and hold it for a count of three.
  • Last up, reverse the motion and step down off the box. Switch sides to complete one rep.
  • Do 8 reps to complete one set. Aim for three sets.


Split Squat

  • Start by placing your right foot back on a bench or a sturdy box about knee height. Make sure to engage your core, lift up your chest and keep the back flat the entire time.
  • With the left foot out in front—assuming a lunge position—bend your left knee and lower down without letting the knee go over the toes. To come out of the move,  drive through the heel to return to the starting position.
  • Do 10 reps on each side to complete one set. Aim for three sets.


Band Walks

  • Place a band (flat, not bunched, please) just above each ankle and wrapped around both legs, about mid-shin level.
  • Next, to start the band walks, assume a half-squat position, shift your weight over your right leg and take a wide step to the left, then step right foot in.
  • Make sure to keep your hips level the entire time. No swaying or bouncing up and down is allowed the entire time.
  • Aim to take 10 steps to the left, and then another 10 to the right to complete one set.
  • Aim for three sets.


Side-Lying Leg Lift

  • Start by looping a resistance band around your ankles and lying on your right side with your legs extended out straight with your right arms extended on the floor. You can use your left hand for support.
  • Next, while engaging your abs, raise the left leg up to the ceiling, while keeping your hips steady and facing forward. And keeping your hips well stacked. Pause for a moment then lower down and repeat.
  • Aim for at least 12 reps on each side to complete one set. Do three sets.



There you have it. These simple 7 exercises are all you need for sculpted and better looking butt. Nonetheless, change only takes place when you start taking action. Otherwise, no growth will ever take place. So seize the moment and start working on your glutes NOW!


David Dack is fitness author and enthusiast. He is a regular contributor to some of the major fitness magazines and online publications. For more tips and training guidelines go to his blog Runners Blueprint. You can also follow David on Twitter: @DavidDack



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