We all have those days when motivation is low, but you still want to give your glutes some love. This 10-minute booty workout is quick, simple, and effective—perfect for when you’re feeling lazy but still want to stay active. No equipment needed, just get comfy and let’s get that booty working!
| Exercise | Sets | Reps |
|---|---|---|
| Glute Bridges | 1 | 30 seconds |
| Donkey Kicks | 1 | 30 seconds (per leg) |
| Fire Hydrants | 1 | 30 seconds (per side) |
| Standing Kickbacks | 1 | 30 seconds (per leg) |
| Squats | 1 | 30 seconds |
| Lateral Leg Raises | 1 | 30 seconds (per side) |
| Sumo Squats | 1 | 30 seconds |
| Clamshells | 1 | 30 seconds (per side) |
1. Glute Bridges
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Squeeze your glutes and lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.
- Lower back down and repeat for 30 seconds.
Why it works: This exercise activates your glutes and hamstrings, giving them a nice lift.
2. Donkey Kicks
- Start in a tabletop position (on hands and knees).
- Lift your right leg towards the ceiling, keeping your knee bent at 90 degrees.
- Lower your leg back down and repeat for 30 seconds, then switch legs.
Why it works: Donkey kicks target the glutes and work on strengthening the muscles responsible for lifting your booty.
3. Fire Hydrants
- Start in a tabletop position with your hands and knees on the floor.
- Lift your right knee out to the side, keeping your knee bent at 90 degrees.
- Lower back down and repeat for 30 seconds, then switch sides.
Why it works: Fire hydrants target the outer glutes, helping to shape and tone the sides of your booty.
4. Standing Kickbacks
- Stand tall with feet hip-width apart.
- Shift your weight onto your left leg and kick your right leg straight back while squeezing your glute.
- Return your leg to the starting position and repeat for 30 seconds, then switch legs.
Why it works: This move works the glutes and helps tone the upper part of your booty.
5. Squats
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Bend your knees and lower your hips as if you’re sitting back into a chair, keeping your weight in your heels.
- Rise back up to standing and repeat for 30 seconds.
Why it works: Squats engage your quads, hamstrings, and glutes, making them one of the best overall exercises for the booty.
6. Lateral Leg Raises
- Lie on your side with your legs straight and your head supported by your arm.
- Lift your top leg towards the ceiling, keeping it straight, then lower it back down.
- Repeat for 30 seconds, then switch sides.
Why it works: Lateral leg raises target the outer glutes and hips, helping to shape the sides of your booty.
7. Sumo Squats
- Stand with your feet wider than shoulder-width apart, toes pointing out.
- Lower your body into a squat, keeping your chest up and knees tracking over your toes.
- Push through your heels to return to standing and repeat for 30 seconds.
Why it works: Sumo squats target the inner thighs and glutes, giving your booty an overall firm, rounded look.
8. Clamshells
- Lie on your side with your knees bent at a 45-degree angle.
- Keeping your feet together, lift your top knee towards the ceiling while keeping your hips stacked.
- Lower back down and repeat for 30 seconds, then switch sides.
Why it works: Clamshells target the hip abductors and glutes, working on strengthening the sides of your booty.
Conclusion
You don’t need hours to give your glutes a good workout—this 10-minute routine gets the job done even when you’re feeling lazy. Do this quick workout whenever you need a fast but effective booty burn. No excuses, just results!
