Nine of the best booty exercises for a no-equipment glute workout at home. Perfect do-anywhere workout to tone your glutes while traveling or anytime you don’t have access to weights or equipment. Want an extra challenge? Add a mini loop band for some extra resistance and an intense booty burn!
Best Booty Exercises without Weights
While the 85 steps down to the lake at our new lake house definitely got my heart rate up and made my butt burn, I still wanted a little more of a workout. So I thought of my favorite and most effective no-equipment exercises to work the glutes. And I came up with these 9 best booty exercises to tone your tush without any weights or equipment.
These moves will work your glutes from all angles and can be intensified by adding in a resistance mini band loop to some of the exercises.
Tone Your Glutes at home
While some of my favorite and most effective exercises for strengthening the glutes are hips thrusts and Romanian deadlifts, these exercises often require a gym or a significant amount of weight to truly challenge your glutes to improve.
But that doesn’t mean glute training can only happen in the gym! By incorporating some of these best booty exercises that can be done without weights (or with travel-friendly resistance loop), you’ll be able to get a great booty workout at home, a hotel, on vacation, or anytime you don’t have access to weights.
You can do these exercises as a standalone workout or even tack onto the end of another lower body workout for a booty burnout.
Importance of Strong Glutes
Besides just looking good in your jeans or swimsuit, strong glutes are important for your overall health and injury prevention.
1. Improved Posture
Strong glutes can also improve posture, which will help you stand taller and prevent the forward tilt of your hips that pushes your stomach out. Just by improving your posture, you’ll create the illusion of a taller and slimmer physique.
2. Injury Prevention
3. Reduced Pain
4. Fat Loss
Because the glutes are the largest muscle group in the body and muscle burns more calories than fat, more muscular glutes torch more calories per day. For every pound of muscle, the basal metabolic rate increases to burn an extra 50 calories per day. So training your glutes regularly (especially with these best booty exercises when you can’t get to the gym) can accelerate fat loss and help you maintain that weight loss.
Mini Band Loops for an extra challenge
These Perfect Peach Athletics mini band loops are the perfect addition to this workout for some extra resistance that will make your booty burn. And the girly pink and purple colors make them so much more fun!
The 9 Best Booty Exercises Without Weights
Squatting lateral walks
Standing straight leg kick back
Hip bridge with band abduction
Frog pump/butterfly bridge
Low squat and squeeze
Side-lying lateral leg raise
Quadrupled leg arc
Need some more bodyweight, no-equipment, or travel-friendly workouts? Check these out:
Bodyweight Shoulder Exercises: Travel-Friendly Workout
Lean Legs Workout: 5 Barre Moves for Sculpted Legs
15 Minute Park Bench Workout (all you need is a chair or bench)
The best part about this workout is that it doesn’t require anything except your own body so you can do it anywhere, anytime.
Want to make the workout more challenging for an intense booty burn? Add a mini band resistance loop to some of the moves to intensify the exercise with added resistance (demonstrated below)!
- Do 20 reps of each exercise
themmove immediately to the next exercise with little to no rest.
- Try to move quickly, but remember to be safe during transitions.
- Perform the entire circuit of all 9 exercises then
restfor 30 seconds to a minute.
- Complete the entire circuit 2-3 times.
1. Squatting Lateral Walks
2. Standing Straight Leg Kickback
3. Pistol Squat
4. Hip Bridge with Band Adduction
5. Frog Pump/Butterfly Bridge
6. Low Squat (with glute squeeze at the top)
7. Side Lying Lateral Leg Raise
8. Donkey Kicks
9. Quadrupled Leg Arc
How do you workout on vacation or away from home? What’s your go-to workout when you don’t have equipment?