7-Minute Glute & Thigh Workout Without Equipment

You can’t hide a flat ass in a swimsuit. Beach season is a tough time for sagging buttocks. Get ready for the summer holidays with our training program. If you have regularly visited the gym in winter, preparing hard for the summer, it is time to show the results of your efforts now

Back kick with a chair

  • Stand about 2 feet away from a bench or edge of a bed.
  • Keep your thighs and feet close together.
  • Lean forward to the supporting object and hold firmly with both hands.
  • Your torso should be parallel to the ground.
  • Now you’re going to lift your left leg backward until it’s parallel to the ground.
  • Hold the position for 1 second and return to the starting point then do the other leg.

Back kick squat

  • Stand tall with your legs shoulder-width apart.
  • Bend your elbows, with your palms forming fists.
  • Now slowly lean down into a squat.
  • Get back up and push your right leg out as if you were kicking something.
  • Repeat the same process with the other leg.
  • Complete 12 repetitions with each leg.


  • Stand tall with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Reverence lunge

  • Stand with your feet shoulder-width apart and your arms by your sides.
  • Putting your weight on your right foot, step back and pivot with your left foot – almost as if you’re bowing – allowing your arms to come out in front of you in a comfortable position. Make sure your chest stays straight.
  • Begin to straighten your right leg, pushing up through your heel and returning your left foot to the starting position.
  • Do 10 repetitions on each side.


  • Start on all fours, with your knees just below your hips and your hands just below your shoulders.
  • Keep your back and neck straight and look straight ahead.
  • Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground. Hold the position for a few moments and lower your leg back to the starting position.
  • When you finish, repeat the exercise on the opposite side.
  • Do 12 reps on each side.