5 Quick and Effective Bodyweight Exercises to Tone Your Butt

uomo e donna stretching su un rooftop

Strong, toned glutes are not only sexy — they also help to prevent injury and improve performance. If we don’t use our butt muscles enough (like if we sit all day at work), they stop working properly. This can eventually lead to back and knee pain. 

These five exercises help firm up your butt! And the best part of these butt exercises is that they don’t require any equipment and can basically be done anywhere. However, if you want to use weights with these moves for added strength and muscle building, go for it!

Ein Mann macht Lunges

Firm Butt: 5 effective bodyweight exercises to do at home 

1. Jump Squats

Jump squats are a great addition to normal squats. You can do a superset of 15 regular squats followed by 15 jump squats. If you really want to fire up your muscles, you can add weights — burn, baby, burn!

2. Single-Leg Deadlift

This move recruits so many stabilizer muscles in the knee and ankle and even works the core tremendously, too. 

Remember: This is one of those sneaky exercises that doesn’t seem too hard when you’re doing it, but you really feel the results the next day.

3. Curtsy Lunges

You might remember this from dance class or after a school play, but the curtsy is coming back to rescue the saggy booty. It hits the gluteus medius (side booty) as well as the inner and outer thighs.

4. Jump Lunges

No exercise makes your legs and butt burn like jump lunges. This bodyweight exercise is explosive, advanced and requires a lot of coordination and control. Learn to love this butt exercise and it will pay off.

5. Side Lunges

Glutes, hamstrings, quadriceps and inner thighs all get so much love from this move. Plus, the inner thigh on the straight leg gets a nice stretch, too!

Top Tips for a Glute Workout

As we all know, practice makes perfect. And change doesn’t happen overnight, especially if your goal is a firm butt. 

If you want to be effective, include about 4 exercises in your butt workout and do as many reps as you need. The point is to really put your glutes to work. You should do the workout at least three times a week — then you’re guaranteed a strong, firm butt. 

Did you know that you can find all these bodyweight exercises and so many more in the adidas Training app? Download it for free now!


Lunden Souza Lunden Souza is an Online Fitness & Lifestyle Transformation Coach. She helps people all over the world create a sustainable healthy lifestyle, so they'll never have to "start over" again! Connect with @lifelikelunden for real-life strategies to get on track for long-term health in both body and mind. View all posts by Lunden Souza