Glutes
10-Minute Glute Workout at Home (No Equipment)
Watch the full workout, then copy it with me.
Copy each move
Donkey kicks
Fire hydrants
Single-leg bridge
Busy day? Ten minutes is enough for your glutes. No equipment, done on a mat or a rug.
The circuit: 3 rounds, 20 seconds rest
- Donkey kicks: 15 each leg. On hands and knees, kick one heel up toward the ceiling, knee bent.
- Fire hydrants: 12 each leg. Same start, lift the knee out to the side, keep your hips level.
- Sumo squats: 15. Wide stance, toes turned out, sit straight down.
- Single-leg bridges: 8 each leg. One foot on the floor, the other leg straight, drive your hips up.
Make it count
- Squeeze at the top of every rep for one second.
- Go slow. Swinging the leg uses momentum, not muscle.
- In week 3, add a mini band above your knees.
Feel it in your lower back instead of your glutes? Tighten your stomach and make the movement smaller.
What I use for this workout
- A thick exercise mat: 6-10 mm thick so your knees and wrists don't hurt on a hard floor
- Mini resistance bands: a set of 3-5 strengths; one above the knees makes every glute move harder
Want the full plan?
Every week of workouts, day by day, with a video for every move.
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