10-Minute Butt Lift Workout: Sculpt & Strengthen Your Glutes

If you’re short on time but still want a strong, toned butt, this quick 10-minute workout is for you! These eight moves target all three glute muscles—glute max, medius, and minimus—to lift, strengthen, and shape your backside. All you need is a kettlebell, a pair of dumbbells, and a mini resistance band.

Format: Perform 3 sets of 10 reps for each exercise before moving on to the next. Take short breaks (about 30 seconds) between sets.

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1. Kettlebell Deadlift

• Hold a kettlebell with both hands in front of your thighs.

• Keep your back flat as you hinge at your hips, lowering the kettlebell toward the floor.

• Squeeze your glutes as you return to standing.

• ✅ Targets: Glutes, hamstrings, lower back

2. Dumbbell Squat

• Hold a dumbbell in each hand at your sides or racked at your shoulders.

• Sit back into a squat, keeping knees in line with your toes.

• Drive through your heels to stand tall.

• ✅ Targets: Glutes, quads, core

3. Standing Mini Band Clamshells

• Place a mini band around your thighs, just above your knees.

• Slightly bend your knees and keep your feet hip-width apart.

• Open one leg out to the side (like a clamshell) while keeping your torso stable.

• ✅ Targets: Glute medius (outer glutes), hips

4. Standing Hamstring Extension with Mini Band

• Keep the band around your thighs.

• Stand tall and shift your weight onto your left leg.

• Extend your right leg back with control, squeezing your glute.

• ✅ Targets: Glutes, hamstrings

5. Glute Bridge

• Lie on your back with knees bent and feet flat on the floor.

• Press through your heels to lift your hips, forming a straight line from shoulders to knees.

• Lower with control.

• ✅ Targets: Glutes, hamstrings, core

6. Glute Bridge with March

• From the bridge position, lift one knee toward your chest without dropping your hips.

• Alternate legs for 10 reps each side.

• ✅ Targets: Glutes, hip stability, core

7. Donkey Kick

• Start on all fours with wrists under shoulders and knees under hips.

• Lift your right foot toward the ceiling, keeping your knee bent.

• Lower and repeat before switching sides.

• ✅ Targets: Glutes, core

8. Fire Hydrants

• From all fours, lift your right knee out to the side like a dog at a fire hydrant.

• Keep your hips square and core tight.

• Repeat all reps before switching sides.

• ✅ Targets: Glute medius, hip mobility

Workout Tips

• Control every rep—don’t rush through.

• Mind-muscle connection: Focus on squeezing your glutes with each movement.

• Progression: Add heavier weights or extra resistance for more challenge over time.

🔥 Ready to feel stronger and more confident? Save this workout, try it this week, and tag me in your progress! 💪 Share it with a friend!