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.

Jump to 4 Butt Lifting Exercises

‘Squats and lunges hurt my knees’do this 8 minute booty workout at home!

‘I had a baby and my butt disappeared’the best way to get your butt back after pregnancy is to strengthen your glutes; start with these four best butt exercises you can do at home without weights. These are four low impact, bodyweight butt exercises (bonus strengthening your glutes is great for rebuilding your core and pelvic floor stability).

‘I need a quick leg workout that quiet and apartment-friend, no jumping’do these four butt lifting exercises!

‘I don’t have dumbbells but want to strengthen my glutes’do this no equipment booty workout! 

‘What are the best butt lifting exercises for beginners’these are the four best butt lifting exercises you can do at home without weights!

Squat and Lunges hurt my knees what should I do for my butt

These are the DM’s that have landed in my inbox and I finally have a no squat, no lunge, no jumping booty workout you can do at home without weights!

Use this as a booty burnout workout at the end of strength training leg workout or barre workout. Or as a quick and 8 minute butt lifting workout on its own when you’re short on time. 

I would also add this glute workout to my pregnancy workout plan, postpartum workout plan, and list of exercises that are safe for repairing Diastasis Recti.

Booty Workout | Frog Pumps Glute Exercise

What Are the Best Butt Lifting Exercises?

  • Squats
  • Lunges
  • Deadlifts

These are my go-to exercises to build glute strength.

What Are the Best Butt Lifting Exercises without Weights?

While these compound lower body exercises are effective, when I want to train my glutes at home without weights, my favorite exercises are:

  • Glute Bridges (targets the gluteus maximus)
  • Advanced Clamshell (targets gluteus medius, or the side of your butt)
  • Table Top Leg Lifts and Glute Stamps (targets the gluteus maximus, gluteus medius, and gluteus minimus)

These butt lifting exercises without weights are included in today’s booty workout!

The gluteal muscles are a group of three muscles which make up the buttocks:

  1. Gluteus Maximus
  2. Gluteus Medius
  3. Gluteus Minimus

Clamshell exercise to strengthen glutes and hips for women

Can you really build a booty at home?

YES! You don’t have to have access to fancy gym equipment to build a booty.

I believe the best approach to building your glutes at home is a combination of:

  1. Compound Strength Training Exercises — think dumbbell squats, lunges and deadlifts. Big, strength-focused exercises that engage multiple muscle groups in the lower body (larger muscle groups, less reps). Try these 6 Best Booty Building Exercises for Women.
  2. Isolated Glute Exercises without Weight — think glute bridges, glute stamps and clamshell. Smaller range of motion exercises that keep constant tension on the glute muscles (specifically working the smaller, stabilizing glute muscles in high rep counts). I also really like using glute bands for these types of movements, like these 8 Best Resistance Band Exercises for Legs and Glutes.

Utilizing both of these glute training workouts allows you to work both the slow and the fast twitch muscle groups found in your glutes.

Fast twitch muscles react better to heavier compound exercises (like squats and lunges). Slow twitch muscle fibers react best with high volume exercises (like the 4 best butt exercises you can do at home without weights below).

No Squat and No Lunge At Home Booty Workout Pin for Pinterest

No jumping, no squats, no lunges and no equipment — just you, your mat and 8 minutes of booty-building fire! These exercises WORK the butt!

Four of 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 as a stand-alone 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 4 butt exercises to your training routine 2-3 times a week.

Workout Equipment:

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

Workout Instructions:

Let me be your certified personal trainer for the day! Click here to jump to the full-length booty workout video. 

There’s no warm-up, so if you’re doing this as a stand-alone workout I recommend warming up with this 10 Minute Glute Activation Workout

  • Follow along with the workout video above, or work through the four butt lifting exercises below at your own pace.
  • Perform each glute exercise for 45 seconds, then rest for 15 seconds between exercises.
  • Repeat the four best butt exercises x2 sets for an 8-minute booty workout.
  • The first 3 exercises will be completed on the right side of the body for the first set, and then on the left side for the second set.

4 Best Butt Exercises You Can Do At Home without Weights

  1. Table Top Leg Lifts (Curtsy)
  2. Table Top Glute Stamps + Leg Extension (3 glute stamp pulses + 3 leg extension pulses)
  3. Advanced Clamshell
  4. Frog Glute Bridges (Frog Pumps)

1. Table Top Leg Lifts (Curtsy)

Targets: gluteus maximus (large 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; with shoulders stacked over wrists and knees under hips. Core engaged.
  2. Extend your right leg straight behind you. 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 a 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.
  5. Perform the second set on the left leg.

2. Table Top Glute Stamps + Leg Extensions (3 glute stamp pulses + 3 leg extension pulses)

Targets: gluteus maximus (large glute muscles), 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 engaged.
  2. Extend one leg straight behind you, making a straight line from toe to hip to head.
  3. With a pointed toe, lift the straight leg up one inch and down one inch. Repeat this pulsing movement three times.
  4. Then, flex the foot and draw the heel of the floating leg toward the glute making a 90 degree angle with he flexed leg.
  5. From here, with a flexed foot, left 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 (3 each).
  7. Keep hips parallel to the floor (try not to move the hips when doing the exercise).
  8. Perform the first set on the right leg and second set on the left leg.

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.

Clamshell exercises can help balance the muscular effort between your inner and outer thighs and your pelvic floor. A great exercises 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 rest 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.
  6. Perform the first set on the right leg and second set on the left leg.

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).

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.
  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.

More Legs + Glute Workouts:

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

Build a Booty Workout At Home (No Equipment)

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!