10 MIN BOOTY WORKOUT at Home | Glute Activation | No Equipment

» 10 MIN BOOTY WORKOUT at Home | Glute Activation | No Equipment

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10 minute glute workout at home to isolate and activate the entire glute muscles, hips and hamstrings for booty activation.

For this at home glute workout, all you need is a mat! You can also use any small mini band or if you have a larger resistance band simply double it up for extra resistance though I do sometimes like to use no equipment to increase my mind to muscle connection within the glutes.

The Glute exercises are performed for 30 seconds, and straight onto the next exercise!

STRAIGHT LEG RAISE
PULSES (same leg)
STRAIGHT LEG RAISE
PULSES (same leg)
DONKEY KICK
DONKEY KICK PULSES (same leg)
DONKEY KICK
DONKEY KICK PULSES (same leg)
FIRE HYDRANT
FIRE HYDRANT PULSES (same leg)
FIRE HYDRANT
FIRE HYDRANT PULSES (same leg)
STRAIGHT LEG SIDE RAISE
STRAIGHT LEG SIDE RAISE (switch leg)
PULSES
PULSES (switch leg)
CIRCLES (switch direction half way!)
CIRCLES (switch direction half way!)
GLUTE SQUEEZE
GLUTE SQUEEZE OPEN & CLOSE

Below are some important tips in order to really get the most out of this workout!!!

When performing the straight leg lifts (side lifts or straight leg lifts) endure leg is tight; squeeze your quad!!! Again, when doing the pulses, same applies: keep that leg tight!!
During the donkey kicks, it is important to aim the HEEL to ceiling and not the foot to increase the activation so really aim the heel of foot to ceiling!!!
During the front lying raises, squeeze the glutes to lift the thighs of the mat!

These specific exercises are perfect for a beginner to glute activation exercises and for those not new, these are a great warm up, a main workout or burnout to finish!

I hope you enjoy this quick yet intense glute workout! And remember to really keep the moving leg tight!! And heel to ceiling during those donkey kicks!!!

Cx

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➥ Business Email: info@carolinegirvan.com

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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41 Comments

  1. oh my goodness, I don't think any 10min booty workout I have done has burnt so much!

  2. Did it on 27/3/25

  3. Tried my best not to take extra breaks (just a couple very brief ones). Did the plank too but with plenty of rest.

  4. Omg my butt was dieing

  5. This killed my booty in the best way possible 💪💪💪

  6. Uff, this definitely had my glutes begging for mercy 🤣 loved it

  7. Anyone else not able to keep their leg at a 90 degree angle to their body when doong side leg raise?

  8. Thank you!!!!!! ❤

  9. INSANE! Added to my favorites! 😅❤

  10. Awesome,thanks so much ❤

  11. Your ab and this workout were my first two workouts i did to get back on my health journey. Thank you so much!

  12. it feels so good and it is hiting the rieght mucels

  13. Do you have any that won't impact the knees as I have menicus tears

  14. ✔️😍🇧🇷🇧🇷✨️💪 her after epic heat Day 26

  15. i dont feel anything in my glutes in the exercises of the first 4 minutes… idk what im doing wrong

  16. Best glutes finisher after strenght workout❤

  17. Nice quick burnout! I did this with 2 pound ankle weights and that really kicked it into I wardrobe 🍑🤩

  18. Omgoodness the burn!! That was wicked! Love it!

  19. Been doing this workout once a week for like 6 months and people are seriously complimenting my bum! 😮❤

  20. Minute 1 etc

  21. What is the first song 🎉???

  22. My favorite thing about your workouts is that it's hard to walk afterwards. I LOVE that feeling so much. Thank you so much for what you do. 🖤🔥

  23. Bien! pero no siento que sea de principiante, es como intermedio XD

  24. Please do you have a workout routine to grow the booty? Today is Jan 10th 2024. BTW I love all your videos ❤

  25. Activation before EPIC, day 41, second round. Thanks, Caroline!

  26. How many reps should I do per set?

  27. Y
    U don’t fool around. Could only do about 2 plus minutes of planks, but I’ll get there
    Y

  28. The instructions and information CG puts under the video state that “using a resistance band is optional.” 🤨😵‍💫😵

    If you completed this workout with a resistance band, you must be related to The Hulk. Buns of steel! My tush was on FIRE by the halfway point. Especially with no breaks or variation of exercise. Massive fatigue for those abductors.

  29. Love this🔥

  30. Omg! Those circles were evil! Loved 'em!

  31. Im dying,,,, 😭😭😭😭 my glutes super burned,,,

  32. Such a great finisher!! Completed after epic 3 day 31 glutes and hamstring workout.

  33. Favorite training. Merci

  34. love ur workouts drenched in sweat!! booty on fire. Loved the plank challenge at the end.

  35. Thank youuuuuuu Caroline ❤

  36. Loved this ❤️

  37. Loved this glute activation workout.

  38. Thank you, awesome work. Great music nice and clean. God bless you.❤

  39. Your strength is incredible for a 4 minute plank haha

  40. This hit all the spots I've been missing,,the pulses are really a good touch,keeps it from feeling too repetitive!!I'm a caroline too

  41. Good – it's short but it burns!

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