Top 10 Calisthenics Super Butt Workouts At Home Without Equipment

Can You Grow A Booty With Calisthenics?

Definitely yes! Only if you have the right approach of exercises to help grow your booty. Indeed, it might be a challenging factor to change the appearance of your butt. However, there are plenty of calisthenics butt workouts at home you can try. Hence, these are bodyweight exercises that can help to build strength and mass in your glute muscles. Indeed, growing your glutes is possible with only your body weight. Additionally, like any other muscle group, the time it takes to grow your glutes depends on your determination, consistency, rest time, diet, and the quality of your training. Additionally, you would surely get great results with continuous effort and focus.

On top of that, enhancing your glutes gives lots of benefits. Hence, it can increase your mobility, flexibility, and lower body strength. Did you know that your glutes have one of the largest groups of muscles in your body? Yes, you heard it right. Moreover, glutes include the three main muscle groups. These are maximus, medius, and gluteus minimus. Hence, these muscles contribute a lot to the stability of your pelvis and hip. Especially when you walk, climb, or run. Therefore do not underestimate your glutes. Hence, it will lead to poor performance, injury, and a weak upper body that may hinder you do better in your daily workout.

The Benefits Of Having Strong Glutes

• For a good posture
• It helps prevent injuries
• Supports your lower back
• Enhances your athletic performances
• For proper pelvic alignment
• Decreases back pain
• Develop your entire posterior chain
• Increase your power and ability to do more activities

No Equipment Calisthenics Butt Workouts At Home You Can Try!

To get the most out of those glutes, boost and tone them with these calisthenics butt workouts at home.

1. Clams With Raised Toes

Steps:

• Lie on the left side with the left arm propping the torso up, or extended on the floor.
• Remember to keep your head in line with your spine while bending your knees forward and lifting both feet off the floor keeping your torso stable.
• Rotate your right knee up while opening your legs
• Then close your right knee and immediately move into the next rep without lowering your feet to the floor. 

2. Lunge Walk

Steps:

• Start by taking a step forward while bending your back leg so your knee touches the floor.
• Next, push back up and step forward at the same time with your front leg.
• Your knee is behind your toe and makes sure not to overload your front knee.
• Then end with a standing position. Do the repetitions as needed.

3. Jump Squats

Steps:

• Stand tall with your feet shoulder-width apart. 
• Lower yourself into the traditional squat position.
• Jump up from this crouching position while engaging your butt, legs, hips, and abdominal muscles.
• Land softly on your feet, and slowly lower yourself back into the low squat position.

4. Glute Bridge

Steps:

• You can start by lying faceup with your knees bent and feet shoulder-width apart.
• Next, raise your hips straight up off the floor while engaging your glutes and tightening your core.
• Then, lower down slowly while resisting on your way down.
• Do the repetitions as needed.

5. Squat

Steps:

• Stand tall with your legs straight and your feet a shoulder-width apart.
• Rest your hands either on your hips or place them behind your head.
• Flex your hips and knees, and lower your butt toward the floor.
• Focus on leaning back on your hips instead of leaning forward. 
• Pause until you’re as deep as you can go.
• Push yourself back up into the standing position using your leg and glute muscles.
• Repeat as you can.

6. Hip Extension

Steps:

• Lie on your back on a workout mat and place your feet on a bench.
• While your arms and butt are placed on the ground at the beginning.
• Now press your butt into the air until your upper body and your upper legs form one line
• Return to the starting position. Do the repetitions.

7. Diagonal Squat

Steps:

• Start by standing with your feet wider than hip-width apart while your arms are at your sides.
• Step your right foot back on a diagonal, sending your hips back while bending your right knee.
• Always keep your left leg straight with your foot flexed and your chest up while engaging your abs.
• Return to the starting position. Then repeat on the other side.

8. Wall Sit

Steps:

• Sit with your back and head touching the wall.
• You need to aim at a 90° angle through your knees.
• Hold this position for about 30 sec.
• Repeat as needed.

9. Donkey Kicks

Steps:

• Brace your core with knees and hips slightly bent.
• Without compromising your hip position, use your glute to kick your working leg directly back as high as you can.
• Squeeze and hold at the top.
• Resist the weight and slowly lower your foot back to your starting position.

10. Hip Thrust

Steps:

• Begin seated on the floor with your knees bent and feet hip-width apart.
• Place your hands on the floor directly underneath your shoulders with your fingers away from your body.
• For a count of 5 squeeze your glutes and lift your hips into a tabletop position while keeping your neck long. Remember, do not scrunch your shoulders.
• Slowly lower your hips to the floor. Then do the repetitions.

Bottom Line

Now that you have the lists of Calisthenics butt exercises you can even do at home, the next step you need to focus on is to continue challenging yourself. Indeed, every day is an opportunity to progress. And it all starts with your determination to always move to the next level. Plus, there are lots of other workouts you can do to give you the booty of your dreams. Don’t stop until you reach your goal. Explore your capability. Good luck and fire up that booty!

Want more booty-toning moves? Check out this blog “Fire Up Your Glutes And Tone Your Legs With Calisthenics Resistance Band Workouts“