10 MIN BOOTY WORKOUT at Home | Glute Activation | No Equipment

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.

Видео 10 MIN BOOTY WORKOUT at Home | Glute Activation | No Equipment канала Caroline Girvan