Glutes · 10 minutes

10-Minute Glute Workout at Home (No Equipment)

10 min
4 moves × 2 rounds
No Equipment
Advanced

This 10-minute glute workout isolates and strengthens the glutes from every angle to lift, shape and support your hips. It opens with a short warm-up, moves into a 4-exercise circuit you repeat 2 times, and ends right after your final round, so every minute counts.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

Warm-Up
30s each · no rest
1. 1
  Leg Swings
  Hamstrings · Glutes
  30s
2. 2
  Hip Circles
  Glutes · Core
  30s
3. 3
  Standing Torso Twists
  Core · Back
  30s
Main Circuit
45s work · 15s rest
Repeat 2× · 15s rest between rounds
1. 1
  Fire Hydrants
  Glutes · Core
  45s
2. 2
  Wall Sit
  Quads · Glutes
  45s
3. 3
  Glute Bridge
  Glutes · Hamstrings
  45s
4. 4
  Superman
  Back · Glutes
  45s

FAQ

Is a 10-minute glute workout enough?

Yes, short sessions work, especially on busy days. 10 minutes done consistently adds up, and you can stack two routines back to back when you have more time.

How often should I do this glute workout?

Aim for 2 to 4 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

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