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No-equipment booty exercises for a shapelier butt

No gym, no problem. You can lift, shape, and sculpt your glutes at home

By Carissa Wong - 

Credit: 123rf
Credit: 123rf
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A firm, perky butt has always been in demand amongst women, but it has become even more popular in recent years due to celebrities, style trends, and pop culture.

So whether you want to shape your existing butt or grow a Kardashian-like butt, there are certain exercises that will help you look your best in leggings and tight jeans.

Even if you're not desperate to tone your butt, here's a good reason to incorporate booty exercises into your workout. The butt, scientifically known as gluteus maximus (glutes for short), is the largest muscle in your body. You know what that means: the more muscles you build, the more calories you'll get to burn at rest.

There are other benefits of having stronger glutes too, such as helping you achieve proper pelvic alignment and giving you more power and propulsion during daily activities such as squatting, walking, running and balancing. When your glutes are strong and properly engaged in those activities, the risk of strain or injuries to the back and knees will be greatly reduced.

Ready to achieve a tighter, perkier and stronger butt? Here are some easy booty-strengthening exercises to try. No equipment needed.

Reverse lunges

You can build lean legs with lunges, but when you do the reverse lunge variation, you'll target your booty, too.  This exercise activates your glutes, core and hamstrings while working your balance and coordination. If you want to challenge yourself a little more, simply grab a jug of milk or a bag of groceries and lunge away!
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You can build lean legs with lunges, but when you do the reverse lunge variation, you'll target your booty, too.  This exercise activates your glutes, core and hamstrings while working your balance and coordination.

If you want to challenge yourself a little more, simply grab a jug of milk or a bag of groceries and lunge away!

Step-ups

Step-ups may look simple, but the underside and side of your booty will definitely feel the burn. Not only do step-ups train your glutes, but they also improve your balance, coordination, and muscle imbalances. Doing unilateral exercises (that use a single arm or leg) helps you focus on using both sides of your body equally.
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Step-ups may look simple, but the underside and side of your booty will definitely feel the burn.

Not only do step-ups train your glutes, but they also improve your balance, coordination, and muscle imbalances.

Doing unilateral exercises (that use a single arm or leg) helps you focus on using both sides of your body equally.

Glute bridges

This is a common booty-shaping exercise because it can be easily done anywhere. It's also a staple exercise for many other reasons, such as the following: Warms up your glutes and lower body for other exercises Works your hip hinge movement to improve your form across other exercises Increases strength and power of your glutes Strengthens your lower back Stretches and strengthens your hip flexors
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This is a common booty-shaping exercise because it can be easily done anywhere. It's also a staple exercise for many other reasons, such as the following:

Warms up your glutes and lower body for other exercises
Works your hip hinge movement to improve your form across other exercises
Increases strength and power of your glutes
Strengthens your lower back
Stretches and strengthens your hip flexors

Reverse hyperextensions

This is a low-impact, low-intensity exercise that can be done while you're resting or watching TV. Be warned: Just because it's low-impact and low-intensity doesn't mean it's not hard work! Your glutes will be on fire, but it will be well worth it — this pose strengthens your glutes and back to stabilise your body and reduce back pain.
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This is a low-impact, low-intensity exercise that can be done while you're resting or watching TV. Be warned: Just because it's low-impact and low-intensity doesn't mean it's not hard work!

Your glutes will be on fire, but it will be well worth it — this pose strengthens your glutes and back to stabilise your body and reduce back pain.

Frog squats

Squats are one of the most common exercises for growing the glutes. Although both your glutes and quads (front of thighs) are activated during squats, squats often feel more intense on the quads. However, there are tons of squat variations that can target your glutes more, and this is one of them. Don't be surprised by how much it burns, despite how simple it may look! With all exercises, remember that change happens over time, and consistency is key. You'll have to eat nutritiously to fuel your body too. Carissa Wong is a 200h Certified Yoga Teacher who focuses on alignment, mobility, and strength. She is also a fitness enthusiast who enjoys strength training and sweaty circuits. You can find Carissa on Instagram (@MovewithCarissa).
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Squats are one of the most common exercises for growing the glutes. Although both your glutes and quads (front of thighs) are activated during squats, squats often feel more intense on the quads.

However, there are tons of squat variations that can target your glutes more, and this is one of them. Don't be surprised by how much it burns, despite how simple it may look!

With all exercises, remember that change happens over time, and consistency is key. You'll have to eat nutritiously to fuel your body too.

Carissa Wong is a 200h Certified Yoga Teacher who focuses on alignment, mobility, and strength. She is also a fitness enthusiast who enjoys strength training and sweaty circuits.

You can find Carissa on Instagram (@MovewithCarissa).

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