🔥 10 Min Focused No Jumping Glutes Workout at Home - No Equipment
Glutes workout at home with no equipment and no jumping. This 10-minute session is built for home training and focuses on glute activation, hip control, and lower-body strength.
⏱ Workout details:
Duration: 10 minutes
Format: 11 exercises — base 40s work / 15s rest, with shorter side-switch rests on unilateral moves
Focus: Glutes
Equipment: No equipment
Level: Intermediate
Impact: No jumping
Exercises in this session: squat to side leg, Curtsy squat, lunges alternate leg with pause, Squat to Side to Front Leg, Lunge rotation left and right, and more.
💡 Form tip: Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain.
⚠️ Safety note: Stop if you feel sharp pain, dizziness, or unusual discomfort. Move at your own pace and adjust the range or tempo when needed.
Pair sessions like this with walking, mobility work, and enough recovery between harder days. Subscribe for more home workout videos.
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Workout timestamps:
0:00 Intro
0:16 squat to side leg
1:11 Curtsy squat
2:06 lunges alternate leg with pause
3:01 Squat to Side to Front Leg
3:56 Lunge rotation left and right
4:51 Cossack squat
5:46 Glute Bridge With Abduction
6:41 Clamshell
7:21 Clamshell
8:11 Fire hydrant circle
8:51 Fire hydrant circle
9:26 Cool Down
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