Workout Routines

The Best 10-minute Glutes Workout for Bigger Lifts

All you need is 10 minutes to activate these crucial muscles and improve your overall performance in the gym.

Glute Frog Pump Exercise
Per Bernal
Per Bernal
Duration 10 min.
Exercises 3
Equipment Yes

Besides making your backside look better, glutes are crucial for performing in all sports and help maintain a strong and healthy lower back. They also help to keep the knees safe and are a prime mover in deadlifts and squats. This workout will give your glutes a serious kick in the, um, ass.

Guillermo Escalante, C.S.C.S. is an assistant professor of kinesiology at Cal State San Bernardino.

Exercise 1

Barbell Hip Thrust on Floor You'll need: Barbell How to
Barbell Hip Thrust on Floor thumbnail
4 sets
15, 12, 10, 8 reps
-- rest

Exercise 2

Bulgarian Split Squat
Bulgarian Split Squat thumbnail
3 sets
15 reps
-- rest
Lean forward and squeeze the glutes.

Exercise 3

Bridge Frog Pump How to
Glute Frog Pump thumbnail
2 sets
30 reps
-- rest