Glutes · 10 minutes

10-Minute Glute Workout at Home (No Equipment)

9 min
4 moves × 2 rounds
No Equipment
Intermediate

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
  Inchworm
  Hamstrings · Shoulders · Core
  30s
2. 2
  Hip Circles
  Glutes · Core
  30s
3. 3
  Arm Circles
  Shoulders
  30s
Main Circuit
40s work · 20s rest
Repeat 2× · 20s rest between rounds
1. 1
  Curtsy Lunge
  Glutes · Quads
  40s
2. 2
  Bulgarian Split Squat
  Quads · Glutes
  40s
3. 3
  Single-Leg Glute Bridge
  Glutes · Hamstrings · Core
  40s
4. 4
  Superman
  Back · Glutes
  40s

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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