10 minute beginner glute workout

This beginner glute workout requires no equipment and can be easily done in the comfort of your own home. Do this using a rug, thick towel, or yoga mat.

These exercises at home are great if you’re just starting out and want to tone your glutes and you can do them in just 10 minutes. A good beginner glute workout starts with a quick warm-up and focuses on different glute exercises that tone and lift your butt.

If the recommended number of reps or seconds for each exercise is too hard, just lower it to your level. On the other hand, you can also increase reps and seconds as you get stronger. I recommend that you write down your number of repetitions for each exercise and gradually increase it.

You can start by going through all the glute exercises for beginners once and then come back to it a second time or after a two-day break. You can do two or three series if you feel strong.

This means that you will do each of the following exercises two or three times in a row. This will take you more than 10 minutes. You can also alternate between the beginner glute workout and other workouts for abs, arms, etc. throughout the week.

Write down the workout you’re going to do and the day you plan to do it, set a rest day, and keep track of your sets and reps so you can track improvement. It is very motivating to see how you go from holding a plank for 20 seconds to holding a minute.

Make sure to do a quick warm-up before starting this exercise. You can run in place or do jumping jacks for 1-2 minutes.

Drink plenty of water and stretch well after finishing this quick glute workout.

1. Jump Squats

Start standing with your feet together, arms bent, and hands clasped behind your head.
Jump your feet out and when you land, immediately crouch down, keeping your arms where they are.
Extend your legs and jump your feet back to the starting position, immediately jumping back out.
Complete 3 sets of 12 repetitions.

2. Reverse lunges

Stand with your hands on your hips or with your hands behind your head.
Step back with your right leg and squat down until your knee almost touches the ground.
Return to the starting position.
Do 10 reps, then switch sides.

3. Squats

Stand with your feet a little more than shoulder-width apart and your chest lifted.
Extend your hands out in front of you to help maintain your balance.
She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 12 repetitions.

4. Bowing lunges

Stand with your feet shoulder-width apart and your arms by your sides.
Putting your weight on your right foot, step back and turn with your left foot – almost as if you’re bowing – allowing your arms to come out in front of you in a comfortable position. Make sure your chest stays straight.
Begin to straighten your right leg, pushing up through your heel and returning your left foot to the starting position.
Do 10 repetitions on each side.

5. Side leg raise

Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
Lift your left leg up as far as you can, keeping your leg straight. Hold it for 1 second at the top.
Slowly lower your leg.
Do this 15 times and then switch sides.

6. Sumo Squats

Stand with your feet slightly wider than hip-width apart and turn your feet out.
Keeping your hands together in front of your chest, push your hips down and back into a squat.
he weight should be on the heels and the toes should be able to move freely. Make sure to keep your chest up and your back straight.
Return to standing position and repeat.
Do 10 repetitions.

7. Donkey kicks

Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.

8. Glute Bridge

Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
Pause when you’re in that position, and then slowly lower your body back to the ground.
Do 2 sets of 12 seconds.

9. Side lunges

Stand with your feet and knees together.
If it’s comfortable for you, hold a pair of dumbbells.
Take a big step with your right foot to the right side.
Slowly lunge toward the ground, without extending your right knee past your toes and keeping your left leg relatively straight.
Now push off with your right foot to return to a standing position.
Repeat the same process with the other side.
Complete 3 sets of 12 repetitions.