If you’re looking for guidance on building a strong AF backside, look no further than personal trainer and Fit Body app creator Anna Victoria. Not only has she strengthened her own bum, but she’s also helped plenty of clients totally transform theirs with her workouts and programming. Below, she shares her 15 favorite butt exercises that you can do without equipment.

They’re totally safe for beginners, but also still super-effective even for advanced exercisers. As such, you’re going to want to add them to your routine, like, yesterday. Better yet combine them into a kickass workout—which you can do using Anna’s instructions here.

Not only will cranking out squats and other booty-centric exercises shape and lift your backside, but strong glute muscles help support your lower back when you’re lifting heavy weights, make you a better runner, and prevent knee injuries—just to name a few perks.

Keep reading for a list of the best butt exercises, according to Anna Victoria, plus her tips for how to turn them into a 15-minute butt workout. Rest assured, she’s got your back(side).

Time: 15 minutes

Equipment: None

Good for: Butt, glutes

Instructions: Choose three moves below. For each move, do 15 reps, then continue to the next move. Repeat the entire circuit two to three times.

Plié Squat

How to: Start standing with feet wider than shoulders and turned out so inner thighs face forward, hands clasped in front of chest. Tuck pelvis under and lower down into a wide-legged squat aiming to get thighs parallel to floor. Return back to start. That’s one rep. Do 15 reps then continue to your next move.

Squat and Lunge

How to: Start start standing with feet slightly wider than shoulders, toes facing forward or slightly turned out, hands clasped in front of chest. Lower down into a squat, making sure to keep your knees from passing your toes. Rise back to stand, and then take a large step forward with your left foot and lower down into a lunge, stopping when both legs form 90-degree angles. Keep right heel high. Return to start. That’s one rep. Do 15 per side then continue to your next move.

Want to switch up your squats? Try these squat variations.

Side-To-Side Squat Jump

How to: Start in a squat position with feet shoulder-width apart and hands clasped in front of chest. Swing arms behind body for momentum and jump both feet as far to the right as possible, landing in a squat. Jump back to starting position. That’s one rep. Do 15 reps then continue to your next move.

Lateral Squat Walk

How to: Start in a squat position with feet shoulder-width apart and hands clasped in front of chest. Engage abs and step left foot out to the side, followed by right. Reverse the movement to return to start. That’s one rep. Do 15 reps then continue to your next move.

Pro tip: You can place a mini band around your thighs for a greater challenge.

Squat Pulse

How to: Start in a squat position with feet shoulder-width apart and hands clasped in front of chest. Push through heels to raise hips and glutes up a couple inches, then lower back to start. That’s one rep. Do 15 reps then continue to your next move.

Donkey Kick

How to: Start on all fours on the floor with wrists under shoulders and knees under hips. Keeping hips level and right leg bent at 90 degrees, lift right toes toward ceiling until thigh is parallel to floor. Reverse the movement to return to start. That’s one rep. Do 15 reps on each side then continue to your next move.

Fire Hydrant

How to: Start on all fours on the floor with wrists under shoulders and knees under hips. Keeping hips level and right leg bent at 90 degrees, lift right knee out to side until thigh is parallel to floor. Return to start. That’s one rep. Do 15 reps on each side then continue to your next move.

Hip CARs (Controlled Articular Rotations)

How to: Start on all fours on the floor with wrists under shoulders and knees under hips. Keeping hips level and right leg bent at 90 degrees, draw a big circle with right knee by pulling it toward elbow, lifting it out to side, pulling it back behind body while rotating thigh until parallel to floor, and drawing it forward until it’s back in line with left knee. That’s one rep. Do 15 reps on each side then continue to your next move.

Glute Bridge

How to: Start lying on back with legs bent, feet flat on floor, and arms by sides. Squeeze glutes and lift hips off the floor until body forms one straight line from shoulders to knees. Hold this position for two seconds before lowering back to start. That’s one rep. Do 15 reps then continue to your next move.

Single-Leg Glute Bridge

How to: Start lying on back with legs bent, left foot flat on floor, right leg extended at 45-degree angle, foot flexed, and arms by sides. Squeeze glutes and lift hips off the floor until body forms one straight line from shoulders to knees. Return to start. That’s one rep. Do 15 reps then continue to your next move.

Sumo Glute Bridge

How to: Start lying on back with legs bent, feet flat on floor mat-width apart and slightly turned out, arms by sides. Squeeze glutes and lift hips off the floor until body forms one straight line from shoulders to knees. Hold the position for two seconds before lowering to start. That’s one rep. Do 15 reps then continue to your next move.

Squat Jump

How to: Start in a squat with feet wider than shoulders, thighs parallel to floor, and hands clasped in front of chest. Swing arms behind body as you jump into air, straightening legs. Softly land back in start position. Do 15 reps then continue to your next move.

Glute Bridge Walk

How to: Start lying on back with legs bent, feet flat on floor, and arms by sides. Squeeze glutes and lift hips off the floor until body forms one straight line from shoulders to knees. Hold this position and, while keeping hips level, step right foot a few inches forward, do the same with the left foot. Reverse the movement. That’s one rep. Do 15 reps then continue to your next move.

Burpee Squat Thrust

How to: Start in a high plank position. Jump feet forward behind hands and mat-width apart, then quickly lift torso while lowering glutes toward floor, bringing hands to clasp in front of face. Pause in this low squat then place palms back on floor and jump feet back to start position. That’s one rep. Do 15 reps then continue to your next move.

Single-Leg Deadlift

How to: Start standing with legs together, weight on left leg, left arm extended out to side for balance, and right arm pointed straight down toward floor. Engage abs and slowly lean forward, extending right leg straight back behind body and lowering torso toward floor until both are parallel to ground and right hand is almost touching floor. Drive into left heel to return to start position. That’s one rep. Do 15 reps per side then continue to your next move.

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