Welcome to my body-weight glute strength workout – no dumbbells necessary! This workout is beginner friendly. Grab a chair or use a table or counter for assistance if needed. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Exercise mat
Interval timer
Water bottle

Before You Begin

Following a 1-minute warmup, this workout is made up of 10 unique exercises. A new exercise begins each minute with 40s work followed by 20s rest. The purpose of the workout is to strengthen your glutes (maximus, medius and minimus – all three parts!) by performing standing body-weight exercises.

Full 11-minute Workout Video:

Workout Breakdown:

Perform each exercise for 40 seconds and then rest for 20s. A new exercise starts at the top of each minute.

Minute 1: Step-out Squats
Minute 2: Good Mornings
Minute 3: Reverse Lunges (alternating)
Minute 4: Modified Hamstring Curls (alternating)
Minute 5: Curtsy Lunge with Front Kick (right)
Minute 6: Curtsy Lunge with Front Kick (left)
Minute 7: Straight Leg Kickbacks (right)
Minute 8: Straight Leg Kickbacks (left)
Minute 9: Crescent Lunges (alternating)
Minute 10: Side Lunges with Dip Squat (alternating)