Booty Workout
Eighteen intervals for your glutes, from every angle: squats and lunges standing, then kickbacks, side work and bridges on the floor. Expect the burn in the last five minutes.
The workout
40 seconds on, 20 seconds off. No equipment.
- 01Sumo squats0:00–0:40StandingMedium
- 02Curtsy lunges1:00–1:40StandingMedium
- 03Single leg dead lift R2:00–2:40StandingEasy
- 04Single leg dead lift L3:00–3:40StandingEasy
- 05Curtsy lunge to squat4:00–4:40StandingMedium
- 06Squat pulses5:00–5:40StandingMedium
- Down to the floor
- 07Donkey kicks6:00–6:40Plank / all foursEasy
- 08Straight leg kickback pulses (right)7:00–7:40Plank / all foursEasy
- 09Straight leg kickback pulses (left)8:00–8:40Plank / all foursEasy
- 10Plank shoulder taps9:00–9:40Plank / all foursMedium
- 11Side leg pulses (right)10:00–10:40On your sideEasy
- 12Side leg pulses (left)11:00–11:40On your sideEasy
- 13Side plank dips (right)12:00–12:40On your sideMedium
- 14Side plank dips (left)13:00–13:40On your sideMedium
- 15Glute bridge pulses14:00–14:40On your backEasy
- 16Bicycle abs15:00–15:40On your backMedium
- 17Single-leg glute bridge pulses (right)16:00–16:40On your backEasy
- 18Single-leg glute bridge pulses (left)17:00–17:40On your backEasy
Why it's in this order
Your glutes do three jobs: extending your hip (bridges, kickbacks), moving your leg out to the side (side leg pulses) and steadying you on one leg (single-leg deadlifts, curtsy lunges). This hits all three with zero jumping.
Plank shoulder taps and bicycle abs act as active recovery breaks for your glutes between heavy hip-extension blocks (after kickbacks, and before single-leg bridge pulses). They keep the session moving and challenge core stability without leaving your floor position.
Glute moves alternate with squats and core resets, so no single muscle works more than two intervals in a row.
It finishes on single-leg bridge pulses, one side then the other: small range, constant tension, and nothing to balance.
- One trip to the floor: moves 7 to 18 are all floor work.
- The same muscle group never comes up more than twice in a row.
- No jumping at all.
- It opens with Sumo squats, an easier move, and closes with Single-leg glute bridge pulses (left).
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