Butts. They’ve been having a moment for some time now. Blame it on the Kardashians or J.Lo or whoever, but there’s never been more of an emphasis on having a tight and toned behind. We’re not going to say you won’t have to work for it (you will), but we will say that you can do the work pretty much anywhere—no equipment necessary.
6 Exercises to Get Your Best Butt Ever Without Equipment
Tone at home
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Published Nov 8, 2016
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Squats
Stand up straight with your feet a little more than hip width apart. Squat down as if you weresitting into an imaginary chair, keeping your back straight and making sure your knees don’t go past your feet. Once your thighs are parallel to the floor, press back up to stand, squeezing your butt at the top of the move. Repeat for three sets of 15 reps.
Glute Bridges
Lie flat on your back on the floor, arms at your sides. Bend your knees so that your feet are a few inches from your butt. Squeeze your butt and lift your hips as high off the floor as you can, pausing at the highest point for two seconds before returning to the start position. Repeat for three sets of 20. For an extra challenge, lift one leg off the floor and hold it straight up in the air while doing the same motion.
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Donkey Kicks
Start in a tabletop position on all fours (hands directly under your shoulders, knees directly under your hips). Keeping your head, neck and spine in a neutral position, kick one leg behind you until it’s straight and parallel to the floor. Return to the start position and repeat 15 to 20 times with one leg before doing the same reps with your other leg.
Lying Side Leg Raises
Lie on your side with your legs straight and stacked one on top of the other; rest your head on your arm. Engage your core and raise the top leg as high as you can before lowering and repeating. Do 15 to 20 reps, then switch sides and repeat with the other leg.
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Lunges
Stand up straight with your feet hip-distance apart. Take a large step forward with one leg and lower your hips, bending your knees until they’re both at a 90-degree angle. Your back knee should be one to two inches from the floor and your front knee should be directly above your ankle. Push off your front leg to return to the start position and then switch sides, leading with your other leg. Complete three sets of 15 reps per leg.
Curtsy Lunges
Stand up straight and step one leg diagonally behind you so that your thighs cross; bend both knees as if you’re curtsying. Return to the start position and then switch legs. Do 20 reps in total (ten on each leg).
