You don’t need a squat rack, fancy gym machines, or a stack of weights to build a butt that turns heads. Seriously. With just your bodyweight and the right squat variations, you can tone, lift, and shape your glutes right from your living room (or anywhere else you’ve got a little space).
If your goal is to get a more sculpted, stronger backside — the kind that makes jeans fit better and gives you confidence — then this article is your starting point. We’re diving into five squat variations that work like magic without needing any equipment at all.
Let’s get one thing straight first: squats are not just a “leg” exercise. When done right, they’re one of the most powerful tools for activating the glutes, engaging the hamstrings, and firming up the entire lower half.
Ready to feel the burn (and love the results)? Let’s get into it.
Why Squats Work So Well for Your Butt
Before we jump into the variations, it’s worth understanding why squats are so effective for glute development.
When you perform a squat — especially one that emphasizes depth, control, and proper form — you activate:
- Gluteus maximus (your largest glute muscle — gives you shape)
- Gluteus medius and minimus (helps with hip stability and side shaping)
- Hamstrings and quads (support and define the thigh area)
- Core muscles (you’ll feel the burn there too, trust me)
But to really target the glutes, it’s not just about doing basic air squats over and over. You need variations that challenge your muscles in different ways — angles, range of motion, balance, and tempo.
1. Sumo Squats – For Outer Glutes and Inner Thighs
This wide-stance variation is a favorite for shaping the sides of your glutes while also working your inner thighs.
How to do it:
- Stand with your feet wider than shoulder-width apart, toes pointing out at 45 degrees.
- Keep your chest lifted and your core tight.
- Lower down into a squat, pushing your knees out and keeping your back straight.
- Go as low as you can while keeping your heels grounded.
- Press through your heels to return to standing.
Reps: 3 sets of 12–15 reps
Tip: Pause at the bottom for 2 seconds to really feel the glutes stretch and engage.
2. Pulse Squats – For Muscle Burn and Definition
Want to feel your glutes scream (in a good way)? Pulse squats add time under tension, which is key for toning and sculpting.
How to do it:
- Get into your regular squat stance — feet shoulder-width apart.
- Lower down into a squat position and stay there.
- From that lowered position, pulse up and down just a few inches.
- Keep your core braced and movements small and controlled.
Reps: 3 sets of 20–30 pulses
Tip: Keep the tension constant — don’t come all the way up until the set is over. That’s where the magic happens.
3. Bulgarian Split Squats (Bodyweight) – For Lift and Isolation
This single-leg move may feel brutal, but it’s incredible for isolating and lifting the glutes.
How to do it:
- Stand a few feet in front of a low bench, step, or couch.
- Place one foot behind you on the elevated surface.
- Lower your back knee toward the floor, keeping your front knee aligned with your foot.
- Push through your front heel to rise back up.
Reps: 3 sets of 10–12 reps per leg
Tip: Lean your torso slightly forward as you go down — it helps shift the work more into your glutes instead of your quads.
4. Narrow-Stance Squats – For the Lower Glutes and Hamstring Tie-In
This lesser-known variation targets the lower part of the glutes and also works the hamstrings more than a traditional squat.
How to do it:
- Stand with your feet just a few inches apart, almost touching.
- Keep your back straight and your core engaged.
- Lower slowly into a squat, keeping your knees together.
- Go as low as your mobility allows.
- Drive through your heels to stand.
Reps: 3 sets of 15 reps
Tip: Don’t rush. The narrower stance forces more balance and deeper muscle engagement — slow is better.
5. Wall Squats with Glute Focus – For Endurance and Static Strength
This isometric move builds deep endurance in the glutes and hits the thighs too.
How to do it:
- Stand with your back against a wall, feet about 2 feet in front of you.
- Slide down the wall until your thighs are parallel to the floor.
- Hold the position, pressing your lower back into the wall.
- Squeeze your glutes the whole time.
Hold: 30 to 60 seconds x 3 rounds
Tip: Want more burn? Lift your heels for the last 10 seconds of each set — you’ll feel your glutes and calves working overtime.
Bonus Round: Make It a Full Glute Circuit
Here’s how to combine these moves into a no-equipment butt workout that takes under 25 minutes.
Bodyweight Booty Circuit:
- Sumo Squats – 15 reps
- Bulgarian Split Squats – 10 reps per leg
- Pulse Squats – 25 reps
- Narrow-Stance Squats – 15 reps
- Wall Squat Hold – 45 seconds
Rest 60–90 seconds between rounds. Complete 3 rounds.
This circuit focuses on different angles, depth, and tension — everything your glutes need to grow and tighten.
A Few Tips for Better Results
1. Mind-Muscle Connection
It’s not just about “doing” squats. You have to feel your glutes working. Squeeze at the top. Focus on the contraction. That’s how you build shape, not just sweat.
2. Slow It Down
Fast squats look flashy, but slow reps with control create deeper muscle engagement. Try a 3-second lower, 1-second pause, then explode up.
3. Breathe Right
Inhale on the way down, exhale as you push up. Proper breathing keeps your core stable and helps with performance.
4. Do These 3–4 Times a Week
Glutes respond well to frequent activation. You don’t need to destroy them with soreness — just stay consistent with these moves.
The Real Payoff
Stick with these variations and you’ll start noticing:
- A tighter, firmer feel in your butt
- Better shape from all angles (yes, even from the side)
- More control and strength in your lower body
- Jeans that fit better — and confidence that shows
The best part? You don’t need weights. No gym. No machines. Just your body, a little space, and a reason to start.
So if your goal is to shape up your backside, skip the endless regular squats. These five variations will challenge your glutes in ways you haven’t felt before — and that’s where real change begins.
