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Glutes + Legs12 minbeginner
Glute Burn
A quick, targeted burner for the glutes — no equipment required.
The circuit
45 sec per side — repeat the circuit 2 times
What you need
- Resistance band (optional)
The exercises
1
Standing Side Leg Lift
Stand tall and hold onto a chair if needed. Lift one leg out to the side, then lower slowly.
2
Standing Glute Press
Lean slightly forward and extend one leg behind you. Squeeze your glute without arching your back.
3
Bridge Pulses
Hold the top of a glute bridge and make small controlled pulses upward.
4
Frog Pumps
Lie on your back with the soles of your feet together and knees open. Lift and lower your hips.
5
Clamshell
Lie on your side with your knees bent. Keep your feet together and open your top knee.
Focus on control over speed. Take breaks, modify freely, and choose weights that let you keep proper form. Your workout doesn't have to be perfect to be effective.
