15 butt exercises without weights

The glutes are the largest muscles in the body, so the right butt exercises not only help improve the shape of the butt, but also bring many health benefits. Usually butt exercises are quite simple, you just need to complete the butt exercises 2 times a week to see visible results after only 1 or 2 months. Here are 15 gym butt exercises without weights to help you train to have a toned, healthy and attractive body.

1. Squats

Squat is one of the most effective butt exercises to help you get the round 3 you want. Accordingly, you should practice Squats at a moderate speed and focus on the right movements.
How to do this:
Feet shoulder width apart, arms comfortably down by your sides. Bend your knees, bring your arms up in front of you, and push your butt back as if you were sitting in a chair. Stop when your thighs are parallel to the ground (Knees should be facing outward, not inward). Put your weight on your feet and push your body up. Repeat 3 sets, each set 12 times.

2. Reverse leg lift

To do this move, you need to isolate your butt during the movement, so that it pushes your one leg up toward the sky.
How to do this:
Lie face down on the floor, face down on the bent arm in front of you. Squeeze your glutes, lifting one leg off the ground as high as you can, while keeping your hips perpendicular to the ground. Stretch the ankle during the movement. Bring your legs back to the starting position. Do 12 reps on this leg and then switch legs for a total of 3 sets.

3. Curtsy squats

Curtsy squats target the gluteus medius ( gluteus medius ), gluteus medius muscles to work hard to reach areas of the buttocks. The lower you squat, the more force you feel.
How to do it as follows:
Feet shoulder width apart, hands placed at hip level. Slowly bend the knee and while lowering the knee, step the right foot back (and to the left) in a curved motion. When your left thigh is parallel to the ground, press the tips of your toes to push yourself up to the starting position. Repeat 12 times on this leg, then switch legs.

4. Split squat

This move not only works your glutes but also challenges your balance.
How to do it:
Stand up straight, take a big step forward with your right foot and evenly distribute your weight between your feet. Bend your knees and lower into the squat, stopping when your right thigh is parallel to the ground. Push right leg up, do 3 sets with 12 reps/set. Switch legs and repeat. SEE ALSO: 15 foods to eat if you want to improve round 3

5. Step-up

Step-up is an exercise that helps you move better in your daily life, while also strengthening your glutes.
How to do this:
Stand in front of a bench or step. Step your right foot onto the bench, lightly touching the top of your left foot to the floor while placing your weight on your right foot. Lower your left foot to the floor while keeping your right foot on the bench. Repeat 3 sets of 12 each, then switch legs.

6. Leg kickbacks

How to do this:
Start in a four-legged position. Place your hands directly under your shoulders and your knees just below your hips. Keep your neck relaxed and tighten your abs. Start with the right leg, extend the knee, bring the right leg back, keeping the ankle relaxed. Squeeze your glutes, then lower your legs back to the starting position. Make sure your hips stay perpendicular to the ground throughout the movement. Do 12 reps on the right, then 12 on the left. Repeat 3 sets.

7. Superman

This exercise works all the muscle groups located in the back of your body, including the glutes. Squeezing your glutes during the movement will make the exercise more effective.
How to do this:
Lie face down on the floor, straighten your arms and legs. Raise your chest and legs off the floor as high as possible. Keep your neck balanced. Return to original position. Repeat 3 sets, each set 12 times.

8. Bridge

While Squats put pressure on the lower back, the Bridge move helps you target the glutes and hamstrings without straining your back.
How to do this:
Lie on your back with your feet on the floor, knees bent. Hands on sides, palms facing down. Press your heels down, lifting your hips off the floor to form a straight line between your upper body and knees. Squeeze your glutes, hold the position for a few seconds. Slowly lower your buttocks back to the starting position. Repeat 3 sets, each set 12 times.

9. Clamshell

This is an exercise that emphasizes the gluteus medius - an important muscle for opening and rotating the thighbone outward. This seashell-like movement may look simple, but it really works.
How to do it as follows:
The practitioner lies on the right side, knees bent, legs stacked. Bend your right arm, bringing your knee under your head. Touch your feet together while keeping your knees bent. Open the upper leg as wide as possible (scalloped position). Lower your legs to the starting position, repeat 10 times, then switch sides. Do 3 sets.

10. Broad jump

Plyometric jumping exercises like Broad Jump work the glutes and quads very strongly.
Stand with your feet shoulder-width apart and your arms along your body. Squat down a bit, hands behind you for momentum, and jump as far as you can. Land with your feet gently. Immediately return to the squat position and jump forward again. Do 3 sets of 8 to 10 reps.

11. Plié squat

Plié squat is an effective butt exercise that works the inner thighs and glutes.
How to do this:
Stand up straight, feet wide with toes facing out. Begin to bend your knees, lowering yourself in the squat position as far as you can. Stand on your heels, squeezing your inner thighs and buttocks at the top. Do 3 sets of 12 reps each.

12. Squat jack

For effective butt training, Squat Jack exercise is a great choice because it combines both cardio and buttock strength training. You can challenge yourself by getting lower and lower as you go down the squat.
How to do it as follows:
Back to the usual Squat position, use the force to push the body up (when jumping, legs are straight and wide, hands are bent behind the head). Upon landing, immediately squat down to a Squat position (knees bent, leg muscles tightened). Extend your legs again and use force to push your body up to repeat the movement. Do 3 sets of 12 reps each.

13. Side lunge

Side Lunge moves your buttocks, inner thighs and outer thighs.
How to do this:
Start standing with your feet 1 wide apart. Hold your hands together and bend your elbows in front of you. Step your right foot straight to the side and then bend your knee. Push your butt back. Keep your left leg straight and stationary. Push right leg out, straighten right leg, bring back to starting position. Repeat the movement with 3 sets, each set 12 times.

14. Upward plank

We all know how beneficial Plank is for the whole body - Upward Plank is no exception. In this move, your glutes are fully utilized to lift your body weight off the ground.
How to do this:
Sit on the floor with your legs extended. Extend your arms straight, palms on the ground with fingertips pointing towards your buttocks. Inhale, squeeze your abs to push yourself off the ground so that your body forms a straight line from head to toe. Tilt the head back so that the neck is in line with the spine. Hold the pose for 10-15 seconds or as long as possible, as long as you maintain the correct posture.

15. Squat pulses

Squat combined with glutes will increase the stretch time, which means that the thighs and buttocks will work more and gain more benefits.
Get into a squat position, feet shoulder width apart and arms straight out in front of you. Sit down and instead of lifting your body up as usual, lift up a little and then continue to lower your butt. Complete 3 sets of 20 reps each. Hopefully the above butt exercises will be useful for everyone to have a good health, body, especially round 3 as desired.

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Reference source: healthline.com

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