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

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.

This booty workout at home includes four of the best exercises you can do to strengthen your glutes without any equipment.

We receive messages daily about people struggling with squats and lunges hurting their knees — this lower body workout contains great leg day exercises without squats and lunges.

Looking for a no lunge workout with weights? Try this 30-Minute Leg Workout.

Today’s low impact workout is great for any fitness level. Strengthening your glutes is great for rebuilding your core and pelvic floor stability, so I would add this glute workout to my pregnancy workout planpostpartum workout plan, and list of exercises that are safe for repairing Diastasis Recti. This is also a great option for a beginner workout plan.

Booty Workout | Frog Pumps Glute Exercise

Booty Workout At Home FAQs

What Are The Best Exercises For The Booty?

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 strength training exercises to build glute strength are squats, lunges and deadlifts. These strength-focused exercises engage multiple muscle groups in the lower body.

What Are the Best Butt Lifting Exercises Without Weights?

While compound lower body exercises are effective, when I want to train my glutes at home without weights, my favorite exercises are glute bridges, advanced clamshell, table top leg lifts and glute stamps. These butt lifting exercises without weights are included in today’s booty workout.

Can You Really Build A Booty At Home?

YES! You don’t need fancy gym equipment to build a booty. I believe the best approach to building your glutes at home is a combination of compound strength training exercises and isolated glute exercises without weight. I mentioned squats, lunges and deadlifts are compound strength training exercises. 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).

Clamshell exercise to strengthen glutes and hips for women

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

No jumping, no squats, no lunges and no equipment — just you, your mat and 8 minutes of booty-building fire.

These four glute exercises WORK the butt. In fact, I’d say they are the best butt lifting exercises you can do at home without weights.

Use this booty workout as a leg day burnout or leg day finisher, adding it onto lower body workouts. Or use this as a standalone 8 minute at home glute workout for beginners.

If you’re looking to increase glute strength and build a booty at home, I suggest adding these four butt exercises to your workout routine 2-3 times a week.

Workout Equipment:

No equipment needed for this bodyweight-only, butt workout.

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Workout Instructions:

Follow along with the guided 8-Minute Booty Workout At Home on YouTubeled 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)

Prefer to Watch On YouTube?

youtube icon Booty Workout

4 Best Butt Exercises You Can Do At Home Without Weights

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.

Table Top Leg Lifts to strengthen glutes

How To Do Table Top Leg Lifts With A Curtsy

  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.

Table Top Glute Stamps And Leg Extensions

Targets: Glutes, hamstrings and core.

Table Top Glute Stamps + Leg Extensions for glutes and hamstrings

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, making 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).

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.

Clamshell exercises can help balance the muscular effort between your inner and outer thighs and your pelvic floor. A great exercise for pregnancy and postpartum.

Advanced Clamshell Exercises for hips and glutes

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.

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).

What’s the difference between a standard glute bridge and a frog glute bridge?

During a Frog Pump you are abducting and externally rotating the hips (heels together and knees out). As a result, this eliminates the use of the hamstrings and erectors (a lower back muscle), to isolate the glute muscles.

Frog Glute Bridges or Frog Pumps for building glutes at home

How To Do Frog Pumps

  1. Lie flat on your back, 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.

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

Build a Booty Workout At Home (No Equipment)

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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!