Home » Quick and Effective 10-Minute Glute Workout: Equipment-Free Booty Routine

Quick and Effective 10-Minute Glute Workout: Equipment-Free Booty Routine

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10 MIN GLUTE WORKOUT: Work Your Booty with No Equipment

PUMP up your glutes with this intense 10-minute, no equipment needed workout!

Are you ready to give your booty a boost without needing any fancy gym equipment? Look no further! This 10-minute glute workout is designed to target your glutes and help you achieve that toned, sculpted booty you’ve always dreamed of. Whether you’re working out at home or don’t have access to a gym, this routine is perfect for you. So, let’s dive into the workout and get those glutes fired up!

The Workout:

1. Squats: Start with basic squats to engage your glutes. Stand with your feet shoulder-width apart, lower your body by bending your knees, and push your hips back. Make sure to keep your chest up and your weight on your heels. Do 3 sets of 10-12 reps.

2. Lunges: Step forward with one leg, bending both knees to about a 90-degree angle. Make sure to keep your front knee directly above your ankle and your back knee hovering just above the ground. Push through your heel to return to the starting position. Do 3 sets of 10-12 reps on each leg.

3. Glute Bridge: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes as you go. Hold for a few seconds at the top and slowly lower back down. Do 3 sets of 10-12 reps.

4. Donkey Kicks: Get on all fours with your hands directly below your shoulders and your knees below your hips. Kick one leg back and up, reaching towards the ceiling. Squeeze your glutes at the top and slowly lower back down. Do 3 sets of 10-12 reps on each leg.

5. Fire Hydrants: Similar to donkey kicks, start on all fours. Lift one leg out to the side, keeping your knee bent at a 90-degree angle. Squeeze your glutes at the top and slowly lower back down. Do 3 sets of 10-12 reps on each leg.

Why You Should Try this Workout:

– No equipment needed: One of the best things about this workout is that you don’t need any fancy equipment. You can easily do it at home or anywhere you like without having to invest in expensive gym gear.

– Targeted glute activation: This workout specifically targets your glutes, helping you build strength and lift your booty. By focusing on exercises that isolate your glute muscles, you can achieve better results and enhance your overall physique.

– Time-efficient: With just 10 minutes of your day, you can complete this workout and get that burn in your glutes. It’s a quick yet effective routine that fits perfectly into a busy schedule.

– Versatile: Whether you’re a beginner or an experienced fitness enthusiast, this workout can be adjusted to meet your fitness level. You can increase or decrease the intensity by modifying the number of sets or reps.

– Fun and engaging: Working out doesn’t have to be a chore. With the right exercises and mindset, you can make it enjoyable. Find your favorite tunes, put on some energetic music, and get your glutes moving. Make it a fun and rewarding experience!

Remember, it’s important to listen to your body and work at your own pace. If you’re new to exercising, start with fewer reps and gradually increase over time. And always consult your doctor before starting any new fitness program, especially if you have any underlying health conditions.

So, what are you waiting for? Pump up your glutes with this 10-minute workout and start sculpting that booty! No excuses, just results. Get ready to rock those jeans and feel confident in your own skin. Let’s do this!

Sources:
– https://www.gainsbybrains.com/
– https://www.youtube.com/watch?v=6hOAGDbkLOw

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43 comments

Bissan Barghouti June 28, 2023 - 5:57 pm

I wish the time of start and end of each exercise is a little bit more clear.. it was very difficult to know when to rest or transition start or end.. but great workout ❤

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daniella rodriguez June 28, 2023 - 5:57 pm

burns so good

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Ndoleriire Esther June 28, 2023 - 5:57 pm

Thank you

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Hector Muro June 28, 2023 - 5:57 pm

Thank you. I recommend you, change music and gives more instructions with your voice, in order to ensure the postures. Thanks again.

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Aurora Xiao June 28, 2023 - 5:57 pm

10 weeks postpartum feeling good!!!

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The Vixen Workout June 28, 2023 - 5:57 pm

This is my favorite workout, and I love that I can do this at home ✨

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Ana Maria Lago Barros June 28, 2023 - 5:57 pm

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Kay LB June 28, 2023 - 5:57 pm

What shoes are you wearing?

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ミルクいちご June 28, 2023 - 5:57 pm

靴底のWhiteと、壁のWhiteが重なりすこし見にくいかもしれない

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Ewelina Orzol June 28, 2023 - 5:57 pm

😴😴😴🥱

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diana 🧿 June 28, 2023 - 5:57 pm

I think I'll try this everyday from now on until summer..
I'll keep you updated:
day 1: Felt easy to me but let see how it goes in the next days..
*had a break for 2 days *
day 2: doing it ,felt a littel difficult to do reversed pump after having PE in school but I keep going .
day 3:I think there will be often a 2 days break because I don't workout everyday..
But my ars is looking good feeling bigger and less insecure about it
Day 4: So I did it now for 4 days since day 3 because I think you need more time for process..So my bum is plumpier, and I am more confident about it

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CHIM CHIM June 28, 2023 - 5:57 pm

Girl I love ur workouts so much 😭

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Blue noodles June 28, 2023 - 5:57 pm

I will be writing my progress for a week to see if it works!
I’m a 36 in inches
Day 1: kinda hurt after a long swim practice
Day 2: still no change
Day 3: I’m now a 36.5 so there’s little change!

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julia lentilha June 28, 2023 - 5:57 pm

❤❤❤❤❤❤❤💕

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Maya Edwards June 28, 2023 - 5:57 pm

Gonna start this, will see how long i actually do it for!!
Also doing emi Wong legs and daisy keech hourglass abs.

Day 1: felt so quick haha, really easy!!
Day 2: easy today as well

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Josefine P June 28, 2023 - 5:57 pm

Wie viele Kalorien verbrennt man ungefähr bei diesem Miniworkout?

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Hadas Italki June 28, 2023 - 5:57 pm

thank you! 💞💪

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Kathy Carpenter June 28, 2023 - 5:57 pm

Loved this workout, wish it could be longer. Can you do more intense leg and glute workouts? Thanks!

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Bree_999 June 28, 2023 - 5:57 pm

Can anyone help me? I feel like I'm not doing the glute kickbacks right. My body seems to be slanted downward instead of straight. I am not arching my back in any way. My legs might be shorter than my arms or something. I am also kind of wobbly when I do the kickbacks and I feel like I'm not getting the full effect of them.

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karina urrutia carmona June 28, 2023 - 5:57 pm

Estupenda 🎉🎉gracias

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sunaina munir June 28, 2023 - 5:57 pm

Does this exercise reduce love handles

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Rachel June 28, 2023 - 5:57 pm

More of these please ❤️

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Fitnesswithcrystal June 28, 2023 - 5:57 pm

Omg I love your workouts they are fast and there perfect for busy people especially moms . Thanks girl . Your glutes have grown so much since I saw you last. Awesome keep the hard work up ! You make me question my posture 😂😂😂❤❤❤❤😊😊

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lorena June 28, 2023 - 5:57 pm

i can’t do this. I hate HATE exercising🥲

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Riley Sheaffer June 28, 2023 - 5:57 pm

Hello!
I have had so much trouble staying motivated to workout. However, I have a school trip coming up, and I'll have to somehow pull off a bathing suit. Hopefully the desperation is enough to keep me motivated. I've literally JUST completed this workout. Here's how I feel:

Day 1: just got home from softball practice and pitching some extra reps, so I was tired to begin with. Honestly, the hardest part was the very beginning. It only got easier from there. I'm excited to see how it feels tomorrow!
Day 2: worked heavily on pitching today during practice, so I only did the first half. Definitely burned, but in a good way lol.

Day 11: just got home from my trip! I know I haven't been commenting regularly, but it wasn't too much of a concern for me. I can say that I was very happy with my body in my bathing suit, and I felt so confident!

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GetRekt June 28, 2023 - 5:57 pm

Doing 2week challenge starts today;))
DAY 1: Done

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Ava Wingo June 28, 2023 - 5:57 pm

i’m going to do this for 14 days i will start feb 12 right before i shower at night

feb 12

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Amber Morris June 28, 2023 - 5:57 pm

Some commentary on the reverse singles and reverse pump would have been helpful. I basically just assumed that I was lifting my legs with my glute muscles for the singles but the reverse pump was alittle challenging to see where I was suppose to challenging myself

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bahjo mohamed June 28, 2023 - 5:57 pm

did this for 40 days say the best result

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Tiny smaug June 28, 2023 - 5:57 pm

i'm crushed lol

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uzi June 28, 2023 - 5:57 pm

Imma give y’all a update
Day 1: the fire hydrant part was hard, but other than that pretty easy, little bit more sore on my left leg.
Day 2: definitely felt easier on my right leg during glute kick backs, other than that pretty easier today !
Day 3: definitely harder , the kick backs was harder on both legs but I go through it, I can see a small change also

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Kerry Nota June 28, 2023 - 5:57 pm

Perfect addition to leg day at the gym! Thank you!

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Shahrzad Daneshvar June 28, 2023 - 5:57 pm

These movements really work @shahrzaddaneshvar9952

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Jackie Laughlin June 28, 2023 - 5:57 pm

So she is going slow is that to concentrate on the muscle 💪…

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Iida Janhunen June 28, 2023 - 5:57 pm

I've been doing this few times already with a resistance band and it's burning a lot. I really enjoyed this workout. Thank you Sophie for good workout!

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CBGBstew June 28, 2023 - 5:57 pm

This was a great add-on after my leg day 😊

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Nana Banana June 28, 2023 - 5:57 pm

I love this kind of workout video where they just start working out without talking the whole time ❤️

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Raluca Prepelita June 28, 2023 - 5:57 pm

I can't do the reverse pump bc of pain in my pubic bone – any tips?

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Christine N June 28, 2023 - 5:57 pm

I love the color of your leggings!! Where are they from??

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nm June 28, 2023 - 5:57 pm

You are such an inspiration ✨️, for someone that's lost hope in the cruel reality of the world ; thank you so so much. ❤️

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diebibsi June 28, 2023 - 5:57 pm

Thanks for this workout! The timer is totally off tough 😢

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Наталия Бордо June 28, 2023 - 5:57 pm

Орех 🌰 горит 🔥👍Упражнения супер 💪

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KRichards June 28, 2023 - 5:57 pm

The pace of each exercise makes every move so intense. Thank you!

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