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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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
Пікірлер: 514
oh my goodness, I don't think any 10min booty workout I have done has burnt so much!
@sylviaplaggemars8570
3 жыл бұрын
Andrea Niebuhr I totally agree. It really gets in. I have done it again a couple,e of days later. Omg still hurts. I am adding this into my workout routine 💪💪
@michalvekselberg8409
Жыл бұрын
100% agree
@Jordan90438
11 ай бұрын
Agreeed!
I love how you all felt the correct muscles engage and work.. that is what this is all about. That control and awareness. Well done everyone!! Good one to save for a quick session anytime!! 💓💓💓💓
@sylviaplaggemars8570
3 жыл бұрын
Caroline Girvan thats is exactly what I am doing. I plan to do it about 3 times a week. 💕💕. It’s a love/hate relationship 😂😂. It’s the only booty that I feel I have actually engaged the correct muscles. Thank you again for all your workouts. I love them xx
@lindapeden3572
3 жыл бұрын
Doing this Soon BOSS 🦵🏻🦵🏻👊🏻 Luv The Graphite Grey Look Brill 👀🏴🥇
@theolivianicolestories
2 жыл бұрын
Amazing fire 🔥 In order to grow glutes: I will stay consistent. This is for ME! 💪🏽🍑
Who would think that such a tiny pulse move on the glutes would be so extreme? Loved it
Coming from a teenager this workout is intense my muscles are sore and I’m never disappointed I feel the burn and I’m living for it!!
@milaserchuk7081
3 жыл бұрын
Your muscles are sore because your form is probably wrong
@andreasvideos8486
3 жыл бұрын
@@milaserchuk7081 I’m not used to working out my lower body like this so when I meant sore I meant I felt the burn and the next day I could still feel it alittle it might have been my form 🤷♀️
@milaserchuk7081
3 жыл бұрын
@Elizabeth Topf yep i progressive overload every time i workout (6 days a week) but thank you ☺️
You get right into the routine. This exercise looks like it takes muscle control and endurance by holding each position for a length of time. It is refreshing to see a natural bodybuilder doing natural exercises. You understand total fitness. This looks like it works the abs and the glutes.
@CarolineGirvan
3 жыл бұрын
Absolutely you are so correct!! This does take control with in itself is difficult when we focusing on say the abductors! I hope you enjoy this one!! Cx
This BURNED!! 🔥 I also love how you take little breaks during the workouts too and show it's okay to be human!! Thank you!! 😄
Greatest glute activator ever. I have glutes like Chuck Norris now. You can stick charcoal near my butt cheeks and it will just crumble into a beautiful diamond. Awesome workout!
just when I totally lost my motivation after 6 months of pilates, I found your channel!!! this workout is so perfect! amazing booty sequence, that bonus plank challenge and even stretching!!! Girl, you rock my world! Thank you so much, Caroline!!!
@spazerella84
3 жыл бұрын
I think I gained weight doing Pilates 😫 I needed something a little more exciting. So glad to have found Caroline!
Been doing this workout once a week for like 6 months and people are seriously complimenting my bum! 😮❤
Me: Oh, why do you always put the 4-min plank after all that? *struggles*
I just finished her glute and outer thigh workout and i was like hell yea ive finished todays workout and ....this came out on my notification... Putting the mat on the floor again 😂💗love u
@thyiff2219
3 жыл бұрын
Francisca Lee I feel you. 😆
@CarolineGirvan
3 жыл бұрын
Brilliant!! 🔥💓💓💓💓
@francisca1678
3 жыл бұрын
@@thyiff2219lmao right? pretending to be ok bur my mind says ah....why did this pop up now.. but knows me gotta workout😂
@LeAnnASMR_
3 жыл бұрын
might as well right 🤣
My plank duration was 2min I'm proud of me, I already lost 10 pounds doing your work outs, I love your videos and your energy, thank you.
@Kais_Peaches
10 ай бұрын
Same, I have been using caroline's workouts for a year, and i am so much stronger istg.
those side leg raises are really something🥵
Awesome glute workout! I felt it hit all the areas! And my muscles hit total fatigue by the end..totally felt the burn haha. My 2 year old tried joining in with the planks at the end. Watching her just letting her tummy rest on the floor looked so much easier. 😂 I enjoy your workout and challenges so much. Thanks for continuing to share them!😁
A short workout, but I was not able to finish it without breaks. My glutes burned too much for that. Already looking forward to the workout tomorrow.
@CarolineGirvan
3 жыл бұрын
Excellent Kurt!! Yes it sounds like you did this one the way it should be done!!🔥🔥🔥🔥I had to stop on the side lifts too! 💓
Watched about 100 videos on glute activation and growth, and this is the only one actually targeting the booty. Thank you, Caroline. ❤
I am so excited! I actually held plank for 1 minute. For me that is incredible. It probably was not pretty, but I did it. Thank you so much for your classes Caroline!🎇
Just hold the plank for 4 mins straight the first time and im so proud :'). love your workout since the beginning! its always a pleasure working out with you!
Loved the addition of the plank challenge, I was pleasantly surprised when i saw it at the end! Very proud of myself for completing the whole 4 mins
That was a great addition to my workout. I added ankle weights and appreciated that it was continuous movement. I was not expecting the 4 min plank at the end, but went for it. Thanks, Caroline!
Have to say, I was doing this activation for day 41 of your EPIC I series. Did not see the plank challenge coming. In the past I could only do maybe a minute of plank, two if I was squirming and taking tiny breaks. But after 40 days of your series, I was able to hit that 4 min mark 🎉 It was a real struggle for that last minute, but I've come a long way thanks to you. You're amazing!!
Love no equipment work out. This is short bit really effective! Plank challenge was hard, but I crush it!!!
first time I did this without stopping, so proud! It burns but feels so good, thank you
Great to see someone dedicated to education without over speaking and keeping it real. Thanks Caroline.
I thought this was going to be an easy one but I underestimated some of the workouts
Caroline your works outs are helping so much. I am a distance runner and having knee pain. Been doing your glutes, abs, and planking and I feel the difference already. Can you do more hamstring work? Thanks for keeping the moves easy to follow. 😄🏃♀️💗
That was Fire for 10 minutes!! Wow, great workout. I coupled this with your 20 minute full body dumbbell workout. So great!! Thank you!
Fast,effective and no excuse not to do as it's 10min only!Added my ankle weights for top effort😉.Caroline please do a short workout for calves too!!You're smashing, totally worth your channel growth 💗
Such a great finisher!! Completed after epic 3 day 31 glutes and hamstring workout.
You are simply the best, Caroline! Thank you so much for your great work!
Love this workout! The 4 minute challenge is awesome. I'm 60 years old and still going strong. It's a journey never stop!!
10 minutes and I'm sweating like after a long challenging work out. Loved it. Simple, no equipment, quite effective. Go for it.
You have nailed how to show next moves on wall / timer / Hearing music not shouting instructors ,, Will be doing your classes even when gym re opens Love the clean sharp background Great Matching outfits Yes happy I found you for last 4 months difficult times You inspire me each day 🌏🤸👏🏻
Miss Girvan my siatic nerve pain has gone after doing ur glute workout. Thank u so much mam
This workout is killer! The perfect way to start off my lower body workout!
I lasted half way lol. BEST booty workout I've done. No pressure on my shoulders/arms/joints. LOVED IT!
Love this glute activation workout. Never underestimate the power of your own body weight. I've done this session a few times and every time I forget about the plank at the end! 🤦🏼♀️Proud of myself today - 4 minutes completed 😁👍✔️. Thanks for pushing me Caroline.
10 mins is perfect!!!! Seems like not slot of time but it hits the spot! Perfect for after a run🤩♥️🔥
@CarolineGirvan
3 жыл бұрын
💓💓💓👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼
Love how quick and effective this is. Thank you!
I am a strong guy, can bench press a fair bit but found out my glutes are pretty weak so using this to help, don't do everything but these exercises are a great entry level before weights get involved. I like that you talk it through before hand and point out the do/don't's though a tutorial of each exercise one at a time might be easier to follow...but yeah great job.
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. 🖤🔥
Omg this is a very effective/hard workout. Just goes to show you how you can work the muscles hard without weights. Love the variety you give us Caroline 👍🏼❤️👌
phew... This is the hardest 10 minute booty workout this far! Thank you soo much Caroline!
I complemented my glutes with this burner straight after the epic heat day7. This is the plank challenge series I did a while ago😍! !!! Incredible burn then and the same burn today! 4min plank, let's goo , super surprise for me. Thank you Caroline, so glad to be able to do over again your previous workouts! 🌟🌟🌟🌟🌟👑💎👑 top of the tops
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
This was great, I really didn't think I would be able to do it but pushed through, thank you!
That plan at the end is a real killer!! Thank you! Best videos ever!!!
What a cheeky girl, she didn't mention the challenge at the end! But of course, I did it... but couldn't hold the 4 minutes in a row. Thanks! I enjoyed that short and efficient workout with no blabla!
I loved all the workouts, really push me to the edge haven’t lost weight, I just started Keto thank you so much Caroline 🙏.
@emiliewessman4978
3 ай бұрын
Do you still do this workout? If so does it actually wrok, and if it does how long did it take you to see results? Sorry im three years late and sorry that was a lot of questions lol but im trying it and i want to see if its actually effective.
Great! Thxs! My arms still ache from yesterday’s dumbbells series😂. Your vids make my mornings and boost my journeys🙏🏻😘🤘🏻
@CarolineGirvan
3 жыл бұрын
Excellent Lissett!!!👊🏼💓💓💓💓
Loved this tough session! Smashed it and the 10 min booty add on too! This program is so amazing❤❤
Amazing! Thank you for smiling and being so positive. It inspires to do everything to the end, to continue and to follow you! ;)
Lovely session to activate the glutes and work on the mind-muscle connection. Today, as an add-on after EPIC HEAT Day 27, second round! Thanks, Caroline!
Today, finally I was able to do the whole workout in one go. Happy!! Dec. 5, 2020
Just done this ,lower abs and upper body isometric exercise . Enjoying the plank challenge earlier used to do for one min but with you going to next level . Thanks Caroline . 🙏❤️
@CarolineGirvan
3 жыл бұрын
Excellent Monika!! Cx
I love this! Can’t believe how much harder the pulses are!!
For 10 minutes this workout was intense. Thanks
Doing this before every leg day! Never felt stronger! 🔥
just what I needed...your workouts are awesome❤
Hi Caroline...I began this morning with your 20 min full body workout from yesterday (I did it as usual with bands and lighter weights with high reps...the heaviest weight I have is 4 kg...but it was still hard). Then I did this workout which I loved. I liked the non stop format which gave a good burn...I’m glad you allowed us to keep switching legs near the end. The trouble with doing two workouts is that it has meant two planks...so I have done 2x4 min planks this morning. I almost dissolved in sweat in the second. I meant to say I love your motivational talk s at the start of the videos at the moment...doing exercises/press ups etc properly. Very motivational. Superb content as always...thank you, Matthew
@CarolineGirvan
3 жыл бұрын
Excellent Matthew!! Those bands I’m sure were burnnnnninggggg every muscle!! Well done!! And amazed at double plank!! 🤩 way to go!! My arms are definitely feeling them this entire week! 👊🏼👊🏼👊🏼💓
Activation before EPIC, day 41, second round. Thanks, Caroline!
Amazing what you can do in such a short amount of time
What an awesome intense 10 min glute focus workout -I love it!!!
@CarolineGirvan
3 жыл бұрын
Excellent Cláudia!!! 💓🔥🔥🔥🔥🔥👊🏼
Omg YAYY ANOTHER ONE :))) Thank you so much!
This is a killer! Gluteus on fire 🔥👍🏻 love it!! Thanks 🥰
Oh my goodness amazing workout and....at the end the plank sooo strong...love it🌈❤🌈
Thank you so much!! Love your workouts!!!!
This is very challenging for 10 minutes but doable. I love it.
Good Morning Caroline! That was awesome, thanks for the workout! The planks are getting more difficult! I'm probably just a bit tired, will try to get to bed earlier. I workout at 6 am with you. Have a great day!
@CarolineGirvan
3 жыл бұрын
Way to go Linda!!! Yes the plank is definitely hard this week!! Well done!! 👊🏼💓💓💓💓
Looking forward to doing this tomorrow. This area I have heaps of problems with. ☺️
This was quick but very effective...my booty was burning!! 🔥 😘🥰
Yesssss, did this one, followed by glute and outer thigh with band , than 20 min full body with dumbbells ( I had rest yesterday) and yessss 2:24 plank.Which is amazingly good for me. It blended it really perfectly these three work outs. Thanks again for all your work !! 👏🏼👏🏼👏🏼👏🏼👏🏼
@CarolineGirvan
3 жыл бұрын
Excellent Edith!! Back with a bang after rest day!! 🤩💓💓💓💓💓👊🏼
Thank you Caroline! I will do this ASAP! You’re the best! Have a lovely day!❤️💪🏻
love this one! Thank you!
Woop woop! Can't wait to give it a run and fight that bootie burn. 🔥🔥🔥 Thanks, Caroline!
i love it! thanks Caroline!❤️
I can't believe that I actually done the whole workout include the 4 min plank :o Now my hands are shaking
Wow! I did this after completing epic heat day 27. Since my quads and bum were already burning I decided to add a mini band to complete the burn...soooo much harder! Nice sneak in of a 4 minute plank as well! Ya know if it’s part of the video I just can’t not do it! Haha I am totally wiped right now!
10 minutes went so fast! Excellent booty workout Caroline - loved it! 🥵🥰🙌
How she always surprises us with planks in the end is something I love.
im so grateful , you have the perfect bod yet your still sharing . TY Caroline your such a star !"
@CarolineGirvan
3 жыл бұрын
You are so welcome Deborah!! I am honoured that you join me!!! Lots more fun to come!!👊🏼💓
10 minutes...très efficaces super👍merci..
Today is leg day🔥can’t wait to do it! Let’s train
Perfect short/effective glute workout!
Omgoodness the burn!! That was wicked! Love it!
11.4.23. This 10mins killer glutes workout. It gets tougher when 4mins plank challenge came in the end. But i pulled it thru. Insane. Now enjoying the dopamine effect of workout. Happy!!
That was such a great add-on to my workout! Thank you Caroline 👊🍑 Thought I should be using ankle weights to add resistance when I had started, but by the end my glutes were on fire with no ankle weights 😅🔥 Tough plank challenge 👊
Thank you, awesome work. Great music nice and clean. God bless you.❤
Love this. 💪💪❤️❤️
I love your workouts, the verity is amazing. Thank you for sharing you amazing talent!
I did the weighted one and felt nothing but this had me crawling on the floor at the halfway point 😭 definitely making this my go to leg day workout
Oh my God...this is freaking insane!!! I loved it
@CarolineGirvan
3 жыл бұрын
Way to go Roseangelie!! 🔥🔥🔥🔥👊🏼💓
Done! Just as I finished my plank I got stung by a bee! What an unjust reward for a job well done. 😁 thank you for a great workout! ❤️
@CarolineGirvan
3 жыл бұрын
No way!!! 😳 you definitely didn’t deserve that!! 🤩
😭 thankyou so much... ❤️Love from India 🔥🙏
I just did this..awesome..and your DB from yesterday with plank of course,plank was hard,those 4 min kill me🔥🔥🥵🥵❤❤ Caroline thank you😊😊
@CarolineGirvan
3 жыл бұрын
Love it Nikolina!! 🔥🔥🔥🔥🔥🤩💓👊🏼
amooo tus entreamientos, tu fisico y la indumentaria
Love, love, love this! I quite often add it on to the end of another workout and I always feel the burn!
Me encantan todas tus rutinas!! Amo que mis piernas y gluteos quemen y ardan 😀😁 saludos desde México!!
@CarolineGirvan
3 жыл бұрын
Excellent Alma!!! 🔥🔥🔥💓👊🏼
this was amazing!!! wanted to work on my lower body and saw this as soon as i opened youtube!! this was a burner!! thank you for this!! also survived the plank challenge but that was insane!! but loved everything! 💖
@CarolineGirvan
3 жыл бұрын
Way to go Rachel!!!👊🏼👊🏼👊🏼👊🏼💓
Omg! Those circles were evil! Loved 'em!