This beginner glute workout does not require any equipment and you can easily exercise in the comfort of your own home. Do this using a carpet, a thick towel, or a yoga mat. I use this Yoga mat.
These at home exercises are great if you’re just starting out and want to tone your glutes and you can do them in only 10 minutes. A good beginner glute workout starts with a quick warm up and focuses on different glute exercises that tone and lift your booty.
If the recommended rep amount or second amount for each exercise is too hard, simply lower it to your level. On the other side, you can also increase the reps and seconds as you get stronger. I recommend writing down your rep number for each exercise and keep increasing it a little at a time.
You can start by going through all glute exercises for beginners once and then go back to it a second time or after a two day rest. You can do two or three sets if you’re feeling up to it.
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That means you will go through each exercise below two or three times in a row. This will take longer than 10 minutes. You can also switch between the beginner glute workout and other workouts for your abs, arms, and so on throughout the week.
Note the workout you will complete and the day you plan to do it, set a rest day, and keep count of your sets and reps so you can track improvement. It’s very motivating to see how you go from holding a plank for 20 seconds to holding a plank for one minute!
10-Minute Beginner Glute Workout
Be sure to do a quick warm up before you start this exercise. You can run in place or do jumping jacks for 1-2 minutes.
Drink plenty of water and stretch well after you are done!
#1 Jump Squats
Stand up with your feed hip-widths apart. Now push your hips back and down into a squat, moving the weight of your body to the heels.
From this position jump as fast as you can, then land back on your feet in the squat position. Swing your arms like shown in the image during your jump.
Do this 5-10 times.
#2 Reverse Lunges
Stand tall with your hands on your hips or reaching up. Lift your knee to your chest, then step back with the same foot that is off the ground and place it behind you, moving into a lunge position. Move your arms down and back as shown in the image or leave them at your hips.
In the lunge position the front thigh should be parallel to the floor while the front knee should be right over your ankle. The back knee should be in an 45 degree angle.
Do 10 repetitions, then switch sides.
#3 Squats
Place your feet shoulder width apart pointing your feet straight forwards or slightly turned outward. Now “sit down” while bending your knees and moving your butt backward. Keep your back straight and your abs engaged.
You should be able to lift your toes off the floor. Your thighs should be in a 90 degree angle with your lower legs. Then stand up straight. You can move your arms as seen in the image below for better balance.
If this is too hard, sit as low as you can. Do this exercise 10 times then pause 30 seconds.
#4 Curtsy lunges
Stand straight with your feet placed hip-width apart. Move your weight to your right food, then move your left foot behind your right foot to make the legs cross. Place your foot further back and keep your toes tucked.
Lunge down as far as you can while keeping your knees just off the ground. Move back into the beginning position and repeat.
Do each side 10 times.
#5 Side Leg Raises
Start out standing on your left leg, right leg crossed over your left leg. The right foot touches the floor, but does not carry weight. Then lift your toes and raise the leg up on the side of your body.
Make sure to keep your back straight and your abs engaged. You can put your left hand on the wall or on a chair for better balance. Raise your leg as far as you can then lower it across your standing food.
Do this 15 times, then switch sides.
#6 Sumo Squats
Stand with your feet a little wider than hip-width apart and turn your feet out. Hold your hands together in front of your chest, push your hips down and back into a squat.
Your weight should be on your heels and your toes should be able to wiggle freely. Make sure to keep your chest up and back straight. Push back into standing position and repeat.
Do 10 sumo squats slowly.
#7 Donkey Kicks
Start on your knees and hands. Lift your right knee off the ground and kick your foot up in the air. Keep your knee bent and your back straight. Place your knee back on the floor and switch sides.
Do each side 20 times.
If you can’t put weight on your knees you can do this exercise standing up. For this, face the wall and touch the wall with your hands. Feet are hip width apart. Kick your right leg back and up and down, then switch sides. Do not bend your back.
#8 Marching Glute Bridge
Lay on your back and bend your knees (feet on floor). Lift your hip off the floor to make a straight line with your core. If you are a beginner, hold this position for 30 seconds (or 20 seconds).
If this is too easy, raise your left leg up, keeping the knee bent. Then lower the leg and place the foot back on the floor, and switch sides. Make sure you don’t dip your hip. Keep a straight line with your core.
Do this exercise 20 times (10 raises on each side).
#9 Side Lunges
Start by standing straight with feet placed hip width apart. Lift your right leg and make a big step to the side, bending the right knee. Push your hips back.
Your weight should be on the back of the right foot and you should be able to lift your toes. Now push back into standing position and switch sides.
If it is to hard, go as low as you can. Do each side 10 times.
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