Training and Workouts

56 Bodyweight exercises you can do anywhere


21. Donkey kickbacks

One of the classic booty exercises. Start on all fours, engage your abdominal muscles and keeping a 90 degree bend in your right knee, kick back and towards the ceiling. Don’t let your hips rotate and as usual – squeeze your glutes at the top of the movement.

22. Glute bridge

Lie on the ground with your knees bent and your feet flat on the ground. Keeping your core tight, lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes hard at top of the movement and hold for a second or two before lowering your hips again.

23. Elevated glute bridge

Very much like your regular glute bridge but position your feet on a stable elevated surface. This will make the exercise a little more challenging. Add a cute grumpy cat for moral support.

24. Single leg elevated glute bridge

single leg elevated glute bridge exercise demonstration.

Another variation of the glute bridge – the hardest modification of the bodyweight glute bridge.

Keep the movement controlled the whole time. Don’t overextend your hips – aim for that straight line between your knee, hips, and shoulders.

Don’t forget the cat. The legend says this exercise is only effective with a cat nearby.

25. Bodyweighst hip thrusts

I’ll start with this – if you are not doing hip thrusts…you should be. This is probably the number one exercise to develop and strengthen your glutes. Not only that, but it is also an excellent assistant exercise to improve your squat and increase your deadlift lockout power.

Top 8 Glute Exercises to Strengthen and Shape Your Behind
  • Your pivot point with the bench should be right under your shoulder blades.
  • The feet, in general, should be shoulder-width apart, shins vertical to each other. Toes can point slightly out.
  • Your knees should be at a 90 degrees angle at lockout.
  • Focus on that mind-muscle connection, and try to lift your weight with your glutes.
  • At the end of the movement, squeeze your glutes and push your hips forward, WITHOUT overextending your spine.
  • Keep the control, while lowering your hips and don’t lose the tension in your glutes.

26. Frog pumps

Frog pumps exercise demo.

Lie face up on the ground and knees bent. Place your feet against each other, lift your hips up and squeeze your glutes at the top.



  1. Mariam
    April 20, 2020 at 10:13 am

    Such good exercises! I’m bookmarking this to do these moves in my next work out!

    • Lily
      April 28, 2020 at 10:08 pm

      Hello Mariam,
      I am glad that you like these exercises! Let me know how your workouts looked like! 🙂

  2. Tina
    April 21, 2020 at 6:00 am

    OK I will be saving this one. With being stuck at home now this will be good.

    • Lily
      April 28, 2020 at 10:07 pm

      Hey Tina!
      I am glad that you like the library and that these exercises will hopefully help you out! 🙂

  3. Ffion
    April 28, 2020 at 2:15 pm

    With everything that’s going on right now, this is a really useful resource for those people who are in lockdown right now and missing the gym. This is a comprehensive list of exercises suitable for all levels of fitness too which is difficult to find on these ever popular home workouts on Instagram and Youtube.

    • Lily
      April 28, 2020 at 10:06 pm

      Thank you so much for your detailed feedback! I am very happy that you find it helpful! 🙂

  4. Melissa
    April 30, 2020 at 1:38 am

    Lots of fun ways to exercise. Thank you for sharing.

    • Lily
      April 30, 2020 at 11:14 am

      Hey Melissa,
      I am glad that you like!
      I hope it will help you through the quarantine!

  5. Under flowery sky
    May 27, 2020 at 1:10 pm

    Great list, I need the ones for stomach but I always skip
    it as I go walking..

    • Lily
      May 27, 2020 at 7:18 pm

      There are some great ones for your midline!
      Give them a try!

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