10 of the Best Butt Exercises You Can Do Without a Gym Membership

Your butt muscles, collectively known as your glutes, are one of the largest muscle groups in your body. Strong glutes help with all types of movement, including walking, lifting, and of course running.


Squats, lunges, and deadlifts are great moves to train your backside, but they're not the only butt exercises out there. Mixing up your routine will help you avoid boredom and work this important muscle group in different ways.

We chatted with four top trainers about their go-to butt exercises. As a bonus, none requires a machine: You can do most of them with your body weight or a resistance band. Get ready to make your booty burn.

Our model, Bec Donlan, is wearing Adidas Originals Trefoil Bra, ($30, Six02.com), Beloforte Setina Leggings ($132, Belo-forte.com) and Nike Shoes ($110, Nike.com for similar styles).

Modeltakes side steps with band around ankles.

Band Side Step

Bec Donlan, who modeled these exercises, loves to push the limit with a resistance band. "It really targets your medial glute (the centermost butt muscle) and should set that bad boy on fire," Donlan, a trainer at Project by Equinox, tells SELF.

Loop a resistance band around your ankles as pictured. Stand with feet together, upper body bent slightly forward at the hips. Step out to the left, then back to the right. Try to drag your toe on the floor as you move from side to side. Do 20 steps in each direction for 1 set. Do 3 sets. To make it harder, hold dumbbell close to your chest.

Trainerlowers into curtsy squats, alternating sides, with band above knees.

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Source: self

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