5 simple exercises without equipment to firm up your butt

These exercises are perfect for those who are short on time but still want the firming benefits of an intense session at the gym. No equipment is required and these body movements target the gluteus maximus and quadriceps. With repeated practice, these simple exercises will give your buttocks a lifting effect and a more plump appearance. Plus, this routine can be completed in less than 20 minutes!

1/The lunges

Duration: 15 to 20 reps, each leg

Move one leg backward with your toes up and the other forward, so that you form a 90-degree angle. Lower your back leg to the ground, keeping your back straight. The closer your knee is to the ground, the better the exercise.


Duration: 15 to 20 repetitions, each leg

Set up in the same position as the previous move except this time your back leg moves behind your bent leg at 90 degrees. This move puts a lot of stress on your glutes, as well as your balance!


Duration: 15 to 20 reps

These squats work your gluteal muscles as well as your inner thighs. Move your legs outward to form a V shape with your feet pointed outward. Lower your buttocks and at the same time push your knees outward so that they are in line with your knee line. Try to keep your trunk as straight as possible (don’t lean forward!), while making sure your knees don’t extend past your toes.


Duration: 15-20 reps, each leg

On all fours, raise your bent leg to the side so it’s in line with your trunk. In a controlled movement, return your leg to its original position without touching the ground. Repeat on each side.


Duration: 15 to 20 repetitions, each leg

In your tabletop position, lift your leg toward the ceiling, keeping your foot flat with your heel pointed up. Try to lift your leg as high as possible while keeping your back straight.

Note: if this routine becomes too simple for you, feel free to add free weights or ankle weights to increase the intensity!