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Are you ready to sculpt strong and shapely glutes in just 10 minutes, no matter where you are?
We understand that busy schedules often leave little time for fitness. That’s why we’ve compiled a 10-minute glutes workout you can do at home, in the office, or on the go.
Let’s get right into this energizing and efficient exercise routine that will leave your glutes thanking you!
What 10-Minute Exercise Works All the Glutes?
To work out your butt, hamstrings, and hip flexors effectively, focus on engaging the different glute muscle groups, namely, gluteus maximus (the largest middle muscle responsible for hip extension), gluteus medius (located on the outer hip, stabilizing the pelvis), and gluteus minimus (a smaller muscle beneath the medius, it assists in hip abduction and internal rotation of the thigh).
Here’s a 10 minute-butt workout to achieve a well-rounded glute:
Hip Thrusts
Sit on the floor with your knees bent and feet hip-width apart. Place your hands behind you, fingers pointing backward, and arms straight. Lift your hips, creating a straight line from your shoulders to your right knee and left knee. Squeeze your outer glutes at the top, then slowly lower your hips. That’s one rep. Repeat for one minute.
Single-Leg Glute Bridge
As a starting position, lie on your back with your knees bent and feet flat on the ground, hip-width apart. Extend your left leg straight, toes pointing slightly outward. Lift your hips off the ground, creating a straight line from your shoulders to your left foot. Squeeze your glutes and hold for a second, then lower your hips. Switch legs and repeat. Aim for 10 reps per leg.
Side Lunges
Stand with your feet shoulder-width apart. Place your hands on your hips or extend them straight in front of you for balance. Take a big step to the right with your right leg forward, keeping your right foot flat and toes pointing forward. Bend your right knee, lowering your hips as if sitting back in a chair.
Ensure your left leg remains straight and your right thigh is parallel to the floor. Your upper body should stay upright with your abs tight. Push through your right heel to return to the starting position. Switch sides with the other leg and left thigh bent. Perform 10 reps on each leg.
Romanian Deadlift
Stand with your feet hip-width apart, knees slightly bent. Hold a dumbbell in front of your thighs with an overhand grip. Keep your upper body straight and shoulders back. Hinge at your hips, push your butt back, and lower the weights in front of you while keeping them close to your legs.
Lower the weights until you feel a stretch in your hamstrings, then return to the starting position by squeezing your glutes and standing up straight. Do 12 reps.
Double Pulse Squat Jump
Stand with your feet slightly wider than shoulder-width apart, toes turned slightly outward. Hold your hands together with the left and right elbow slightly pointing outward. Bend your knees and hips into a squat position, keeping your abs tight and chest up.
Perform a small pulse at the bottom of the squat, then explosively jump up, pushing through your heels. While in mid-air, perform another small pulse. Land softly with your right and left knee slightly bent and immediately go into the next squat jump. Complete 10 reps.
Glute Kickbacks
Begin on your right hand, left hand, and knees on a yoga mat. Keep your core engaged and your back flat. Lift your left leg straight behind you and kick your foot up, keeping it in line with your back. Squeeze your glutes at the top, then lower your leg to the starting position. Do 10 reps per one leg.
Is a 10-Minute Glute Workout Enough?
A 10-minute butt workout can suffice if you prioritize effective glute exercises. Quality matters more than quantity in engaging the glute muscles for a quick but impactful session.
It’s also important to keep proper form in mind to maximize the effectiveness of these glute workouts. If you’re unsure, consider consulting a certified personal trainer for guidance.
To make this workout more challenging, you can use heavier weights or a resistance band. These additions will further engage your glute muscles and help you achieve strong glutes in just 10 minutes.
How Many Minutes Should a Glute Workout Be?
For a comprehensive glute workout targeting the gluteus maximus, gluteus medius, and gluteus minimus, aim for 20-30 minutes. This duration allows for a variety of exercises like leg lifts, glute bridges, and squats to fully engage your glute muscles.
Is It Okay to Hit Glutes Everyday?
While dedication is commendable, hitting your glutes daily may lead to overuse and muscle fatigue. It’s advisable to provide your glute muscles with adequate rest between workouts, ensuring they recover and strengthen effectively.
Final Note
Whether you’re at home, in the office, or on the go, this 10-minute butt workout is a convenient way to target your glute muscle groups.
With consistency and dedication, you can achieve your glute goals and enjoy the benefits of a stronger lower body.
So, get ready to feel the burn and embrace the power of a quick and effective glute workout!
