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8-Minute Booty Workout At Home (No Squats, No Lunges, No Jumping)

By: Lindsey Bomgren, CPT | November 19, 2024

No squats, no lunges and no jumping in this 8-Minute Booty Workout At Home! Four butt lifting exercises to strengthen your glutes at home without weights. Add this no equipment booty workout to your weekly fitness routine.

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These are the four best butt exercises at home to strengthen your glutes without any equipment.

Strong glutes can reduce lower back pain and improve hip/pelvic stability. I suggest adding this glute workout to your pregnancy or postpartum workout plan.

This is also a great leg day option if squats and lunges hurt your knees. Looking for a no lunge workout with weights? Try this knee-friendly leg workout.

woman performing a clamshell exercise to strengthen glutes and hips during a booty workout at home

Workout Overview

Add butt workouts at home to your weekly training program 1-2 times a week to build muscle mass and increase endurance.

Workout Equipment:

No equipment needed for this bodyweight workout. That said, you could add resistance bands to any of these exercises to increase the intensity.

Workout Instructions:

Follow along with the guided 8-Minute Booty Workout At Home on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Butt Lifting Exercises
  • Timed Intervals (45 seconds work, 15 seconds rest)
  • Repeat x2 Sets

Workout Outline

  1. Table Top Leg Lifts
  2. Table Top Glute Stamps and Leg Extension
  3. Advanced Clamshell
  4. Frog Glute Bridges (Frog Pumps)

1. Table Top Leg Lifts (Curtsy Leg Lifts)

Targets: Gluteus maximus (the largest glute muscles), gluteus medius (side butt muscles or outer glute muscles), obliques and core.

woman performing table top leg lifts to strengthen glutes in a butt workout at home

How To Do Table Top Leg Lifts

  1. Start in a table top position on all fours, torso parallel to the mat. Shoulders stacked over wrists (palms on the mat) and knees under hips. Core engaged.
  2. Extend your right leg straight behind you, keeping your left knee on the mat. Tap the toe of the extended right leg behind the kneeling left leg (knee of extended right leg to ankle of kneeling left leg), to mimic a curtsy lunge.
  3. With the right toe pointed, lift the straight right leg up toward the ceiling at a 45-degree angle to the right side of the body.
  4. Keep hips parallel to the floor (try not to move the hips when doing the exercise) and upper body stable, while squeezing the glute of the straight right leg.

2. Table Top Glute Stamps And Leg Extensions

Targets: Glutes, hamstrings and core.

woman performing table top glute stamps and leg extensions to strengthen the glutes and hamstrings in a no equipment lower body workout

How To Do Table Top Glute Stamps And Leg Extensions

  1. Start in a table top position on all fours; with shoulders stacked over wrists and knees under hips. Core is engaged.
  2. Extend your left leg straight behind you, body forms a straight line from toe to hip to head.
  3. With a pointed toe, lift the left leg up one inch and down one inch. Repeat this pulsing movement three times.
  4. Then, flex the left foot and draw the left heel toward the glute making a 90-degree angle with the flexed leg.
  5. From here, with a flexed foot, lift the heel of the foot up towards the ceiling; up one inch and down one inch. Think of stamping your heel on the ceiling. Repeat this stamping movement three times.
  6. Then point the toe, repeating the leg extension pulses and glute stamps.
  7. Keep hips parallel to the floor (try not to move the hips when doing the exercise).

3. Advanced Clamshell

Targets: Gluteus medius (which lays on the outer edge of the buttocks and is responsible for stabilizing your pelvis), gluteus minimus (hip extension), obliques and core.

woman performing an advanced clamshell exercise for the hips and glutes as part of the best butt lifting exercises

How To Do Advanced Clamshell

  1. Lie on one side, with legs stacked and knees bent at a 45-degree angle, soles of the feet to touch.
  2. Rest on the forearm of the lower arm, shoulder stacked over elbow.
  3. Exhale to engage the core and stabilize your spine and pelvic floor.
  4. Keeping your feet touching, use your outer glutes and hips to lift your resting hip off the floor. Simultaneously as you lift your hips off the ground, open your legs, raising your upper knee as high as you can without shifting your hips or pelvis (mimicking a clamshell opening).
  5. Pause, and hold at the top of the movement for a moment. Then return to the starting position.

4. Frog Glute Bridges Or Frog Pumps

Targets: Gluteus maximus (large glute muscles), gluteus medius (side butt muscles or outer glute muscles), and gluteus minimus (hip extension).

woman performing frog glute bridges or frog pumps to build the glutes at home in a butt workout

How To Do Frog Pumps

  1. Lie flat on your back and bend your knees, making a 90-degree angle with your legs, feet on the mat.
  2. Press the soles of your feet together and let your thighs fall open. Externally rotating the hips (heels together and knees out).
  3. Squeeze the glutes to lift the hips off the mat. Think of performing a shallow hip thrust.
  4. Hold at the top of the movement for a moment, tucking the pelvis under. Then slowly lower your hips with control back down to a hover position (glutes hovering off the mat) and repeat the movement.

FAQs

What Are the Best Butt Lifting Exercises?

The gluteal muscles are a group of three muscles which make up the buttocks: gluteus maximus, gluteus medius, and gluteus minimus. My go-to, compound leg exercises for building strength in the glutes are squats, lunges and deadlifts. My favorite bodyweight glute exercises are glute bridges, advanced clamshell, table top leg lifts and glute stamps.

Can You Build A Booty At Home?

The best approach to building your glutes at home is a combination of compound strength training exercises and isolated glute exercises without weight. Isolated glute exercises (glute bridges, glute stamps and clamshell) require less range of motion. These exercises keep constant tension on the glute muscles (specifically working the smaller, stabilizing glute muscles in high rep counts).

Can Cardio Help With Building Glutes?

Cardio workouts that engage the glutes (like stair climbing and incline walking) can help tone the glutes. However, to significantly build muscle mass in your glutes, you need to incorporate strength training exercises like squats, lunges and deadlifts.

Should I Feel Sore After Glute Exercises?

Delayed onset muscle soreness (DOMS) is normal and indicates that your body is repairing and rebuilding muscle. You may feel some soreness in your glutes after doing glute workouts, especially if you’ve done a new or intense workout. That said, if the pain is severe or prevents you from performing daily activities, consult a doctor.

Can I Do Butt Exercises Every Day?

It’s important to give your muscles adequate time to recover. Proper recovery allows you to continue to challenge yourself and incorporate progressive overload, which is important for muscle growth. I recommend glute-specific exercises two to three times a week.

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Pin this Build a Booty Workout At Home (No Equipment)

woman performing a glute stamp - no squats, no lunges and no jumping in this 8 Minute Booty Workout At Home

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2 comments

  1. My first work out post natal after my second cesarean. I was on a modified bed rest for my entire pregnancy. I modified but through the work out but I love that I could feel the muscles working. I need something short with 5 kids 6yrs and younger! So excited to find your page!

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