10 Minute Booty Blast: Get Glutes That Scream Wow

The 10-minute glute workout you didn't know you needed. This workout targets your glutes in every way. Designed to fire up your glutes and leave you feeling strong, toned, and ready to take on the world.

Woman in shorts and a sports bra performing a glute bridge on a couch with text above the image.

Skip the gym and grab a mini band as that's all you need for this glute workout! It's the perfect option for busy days.

Strengthening your glutes helps improve posture, reduce back pain, and support your pelvic floor. As a Certified Strength and Conditioning Coach, they're one of the top muscles I want everyone to focus on.

Learn more about glute training and then grab the workout below to maximize your glute gains:

The Booty Blasting Workout

Perform all the exercises back to back for the repetitions listed. Rest for 20 seconds and repeat the sequence for a total of 2 times.

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Single Leg Hip Thrust	10 reps per leg
3 Way Abduction	15 reps per torso position
Standing Mini Band Kickback	20 reps per leg
Mini Band Sumo Walks	30 seconds
Feet Elevated Bridge	20 reps
Rest	20 seconds

Performing The Exercises

Form and engagement is EVERYTHING when it comes to glute training. So, learn how to activate your glutes and focus on how they feel above everything else. This alone will put you well on your way to stronger glutes. Though you should also check out these glute workouts that get results.

Below is a breakdown of the exercises and how to perform them.

Dumbbell Single Leg Hip Thrust

Set up in hip thrust position with your back on the bench (running roughly along your bra strap) and the left knee bent and over the heel. The right leg will be raised and the dumbbell will be on the hip of the left leg.
Dip your hips towards the floor making sure that the left knee stays facing forward and not caving. Squeeze the glutes and lift the hips towards the ceiling while squeezing the glute.
Your back will extend flat on the bench. Lock out the glute briefly, release the tension and return to the starting position.

Perform all repetitions on the left leg before moving on to the right leg.

Two images of a woman performing a single leg hip thrust with text showing what to do.

Seated Abductions

Place a mini loop below or above the knees and sit tall on a bench.
Keep the back flat and the feet shoulder distance apart as you hinge forward.
Let the knees cave in and then use your glutes to drive the knees out against the band. Repeat.

Glute Kickback

Useing a wall as support, place a band around your foot and held in your hands or if it's a mini band around the supporting foot.
Flex the foot of the right leg and keep the back stable as you kick the heel back while squeezing the glute.
Bring the knee back into the starting position and repeat.

This exercise can also be done in a hands and knees (table top) position for more support.

Mini Band Sumo Walks For Glutes

Standing upright you can place the band around the top of the knees, below the knees or over the shoelaces for different tensions.
Hinge forward slightly keeping your weight pushed backward and a flat back. Stand on your right foot as you move the left leg sideways using your glutes to push against the band.
Step down and continue this process one way before completing the same motion on the other side.

Woman in orange pants and green shirt perming a lateral band walk with arrows and text about how to perform it

Feet Elevated Bridge

Lying on your back, bend your knees and your feet placed onto a bench, chair, or couch. Feet shoulder-width apart roughly.
Push through your heels and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
Pause at the top with a maximum glute squeeze before releasing the tension and bringing the hips back to the starting position.