10-Minute Glutes Burnout

This quick, 10 minute glutes burn makes for a great finisher to a longer workout. It’s also good on its own if you’re short on time! All you’ll need is a resistance band loop (mini band). If you don’t have one, you could do it just bodyweight as well (will be easier if you do this).

My butt was on FIRE by the last few intervals—hope yours feels the same way by the end. 😉

10 Minute Glutes Burnout

EQUIPMENT I USED:

• Resistance band loop — Go medium with the weight. You don’t need a huge range of motion, but the movements are hard even without the band, so a heavy resistance might be overkill.

You’ll do 10 exercises back to back, no rest in between. Each exercise is done for 30 seconds. When you’ve completed all 10 exercises on one side, rest for 60 seconds and then repeat the series on the other leg.

As with all workouts, you want to make sure you’re properly warmed up beforehand and always listen to your body, modifying or stopping as needed.

Workout Breakdown

See 1:31 in the above video for a preview of all the exercises.

• Hip Lifts with Clamshell – You do this in a modified side plank position with your bottom knee down like a kickstand. Both sides of your body will be working, but the primary focus will be the glutes on the side of your body closest to the floor (the bottom butt check in your plank).
• Hold the Hips Up and Do the Clamshell
• Hold the Knees Open Wide and Pulse the Hips Up
• Straighten Out the Top Leg with Hips Still Lifted and Pulse the Leg
• Single-Leg Hip Bridge Lifts – The side of your body that was on the bottom in your modified plank is the base leg in your bridge (if you left knee was on the floor, your left foot will be on the floor in the bridge).
• Hold the Single-Leg Bridge and Pulse Hips Up
• Hold the Single-Leg Bridge and Tap the Non-Working Foot to the Floor
• Double-Leg Hip Bridge Pulse Combo – Out and Up with Knees and Hips
• Diamond Bridge Lifts – Put the soles of your feet together and drop your knees wide in a diamond shape. Do the hip bridge lifts in this out-turned position.
• Hold the Diamond Bridge and Pulse Hips Up

Similar Glutes Workouts

These are some other workouts targeting the glutes from the archives. If you liked today’s, you’ll love these, too!

• Resistance Band Loop Glutes Workout – Another one you can do with just a mini band! Just 10 minutes.
• Ankle Weight Butt Workout – Grab a set of ankle weights and a mat for this one. It’ll take you 25 minutes.
• No-Squat Butt Workout – No equipment needed for this 20-minute workout.

xo Nicole