Forget squats — this six-move home workout takes 10-minutes to sculpt strong glutes

Forget squats. If you want to grow your glutes, this 10-minute home workout is a must-try. I’m not a huge fan of glute exercises, so whether I’m reluctantly sticking them on to leg-day workouts as a quick finisher or using glute activation exercises to warm up, I have to take a breath and hype myself up. 

I know, I teach glute exercises for a living. While it seems counterintuitive, every coach has their Achilles heel, and glute exercises (and glute workouts) are mine. When I do turn to them, I like to keep it short and sweet. That means an efficient and effective glute workout is what I choose to program or search for from others. 

Enter, the Train With GAINSBYBRAINS (opens in new tab) “booty pump” 10-minute workout without squats. You can do this as a bodyweight glute workout or grab a dumbbell, kettlebell, or resistance band to add intensity (check out the best adjustable dumbbells and the best resistance bands here). Either way, expect to give your glutes a good pump with just 10 minutes and six moves.  Now that’s more like it.

Writer Sam Hopes performing a glute bridge during a glute workout

(Image credit: Sam Hopes/ Future owns)

The 10-minute glute workout forms part of a wider 24-day FIT challenge, but it’s highly effective as a standalone glute exercise and can be done regularly. If you need leg-day inspiration, why not try a 7-move kettlebell leg workout and add this as a finisher? 

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