Get strong, defined glutes with no weights! These are my top 3 favorite body-weight booty exercises that you can do at home, while travelling or at the gym with no equipment.
1. Single Leg Thrusters
Drive through the heel as you lift the hips and squeeze the glutes at the top. Keep the opposite leg hovering and engage the core. Inhale as you lower and exhale each time you lift. Complete 15-20 reps per side for 3-4 rounds.
2. Side Bridge Lift
On your side, place the elbow under the shoulder and stack the knees, ankles and hips. As you lift up into a side bridge, raise the top leg while keeping the knee bent and foot flexed. Complete 12-15 reps per side for 3-4 rounds.
3. Donkey Kick
Begin on all fours with wrist stacked below the shoulders. Engage the core and kick one leg back and up. Lead with the heel and keep the foot flexed. At the top of the kick press the heel towards the sky and squeeze the glutes. Avoid overarching in the back. Complete 20 reps per side for 3-4 rounds