Forget squats, if you want to develop your glutes, this 10-minute home workout is a must. I’m not going to lie to you – I hate butt exercises. Whether I’m casually wearing them to my daily leg workouts as a finisher or warming up with glute activation exercises, I have to breathe deeply and seriously pump myself up.
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Yes, I literally teach glutes for a living, so it’s counterintuitive. But every trainer has an Achilles heel, and the gluteal exercises are mine. So you better believe I was looking for a short (I repeat, short), fiery, and engaging workout.
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YOU CAN PERFORM TRAIN WITH GAINSBYBRAINS (Opens in a new tab) Session as a bodyweight muscle exercise or grab a dumbbell, kettlebell, or resistance band to add intensity (check out the best adjustable dumbbells and the best resistance bands here). Either way, expect to give your glutes a good pump in just 10 minutes and six moves.
The 10-Minute Glute Workout is part of a broader 24-Day FIT Challenge, but is highly effective as a stand-alone fiber exercise and can be done regularly. If you need leg day inspiration, why not try the 7-Move Kettlebell Leg Row and add it as a final workout?
We recommend watching the video below for tips on perfecting your form and learning to do each exercise with proper core engagement before you begin.
Watch 10 minutes of buttocks exercise “Smooth and Sculpt”
The home workout follows the EMOM (every minute by minute) format, which means you’ll work for 45 seconds, then rest for 15 before moving on to the next minute-by-minute workout. Some exercises separately work each side of your body – a technique called unilateral training. According to the search (Opens in a new tab)Unilateral training has been shown to strengthen underutilized muscles, improve balance and stability, and even indirectly stimulate muscles on the opposite side of the body—called cross-education.
You have three gluteal muscles – the gluteus medius, the gluteus minimus, and the gluteus maximus (the largest and strongest muscle). A quick and effective glute workout will give all of these muscles the attention they deserve, so expect to move in different planes of motion—lifting your legs forward and to the sides—to hit all the muscles in your butt with maximum intensity. For example, the gluteus medius is responsible for the extension of your hip when you raise your leg to the side, and this exercise uses specific hip abduction exercises to target the muscle.
I was as energized as my muscles when I saw the “frog” workout grow. It’s my favorite exercise and effectively targets the muscles in your posterior chain (the back of your body), such as your lower back, glutes, and hamstrings. Speaking of the frog, the stretch variation is great for hip pain, and I recently tried this movement every day to reduce hip pain using the frog pose.
You don’t need to lift heavy weights or prioritize hip presses and squats in your glutes exercises, even though they are great for building muscle and strength. In fact, I’ve been doing thigh presses every day for a week, and I won’t be repeating the fitness challenge anytime soon. So, whatever you choose to exercise, variation is crucial.
For beginners, the exercise features different forms of gluteal bridges, and here we discuss how to do gluteal bridges with proper form. Other muscle building exercises for beginners include how to build glutes without weights and are also worth trying.
next one: To build muscle all over, you should be hitting all major muscle groups such as the upper body and lower body several times a week. If you want to mix it up, try the best dumbbell exercises for the chest, and we enjoy a bodyweight Pilates workout for the abs and gluteals.