10 minute booty workout no equipment | Get bigger buttocks with exercise at home

In search for something quick and effective? Try this 10 minutes booty workout requiring no equipment at all. Exercises mention in this post are the best home exercises for building a big butt. These Glutes exercises will help you lift your buttocks.

Glutes are the power-house of our entire body. They are supposed to be strong but in this contemporary time we all are so caught up doing our office work, studying and driving from one place to another, and all of these tasks require us to sit on our butt all day long or as long as we are performing those tasks.

Day in and day out, our gluteus muscles tends to weaken and start giving that slim and sometimes saggy look.

Besides power, having a nice butt has its own perks namely attraction.

I have made an simple but effective Glute workout which will give that booty a great lift in just 10 minutes. So that you can flaunt your bubble butt.

If you want to know more about how to actually grow your glutes and have a round and firm butt then check this post 👉 How to build a booty

Below you will get a 10 minute butt workout. This 10 minute booty workout will require you to have no equipment at all. You will be using your body weight in space and that's it. 

Things you will need:

1. Floor
2. Mat
3. Booty

So enough talk let's dive into the workout

10 Minute Booty Workout No Equipment

These are the best glute exericse for mass and you will grow your glutes fast.

None of these exercises require any equipment at all. They are all complete body weight exercises for glutes.

Workout Routine:

1. Pulse Squats - 90 Seconds

    

    REST - 30 Seconds

2. Glute Bridges - 90 Seconds

    

    REST - 30 Seconds 

3. Glute Extensions Kick out - 90 Seconds (45 Seconds each leg)
    

    REST - 30 Seconds

4. Side Lying Leg Lifts - 90 Seconds (45 Seconds each leg)
    

    REST - 30 Seconds

5. Sumo Deadlifts - 90 Seconds

If you want to then you can repeat this cycle couple more times.

If you need instructions with the exercises mention in this routine then scroll down.

1. Pulse Squats

Benefits:

This will work on your Quads and Glutes primarily. Secondary muscles hitting would be your hamstrings and core.

Instruction:

1. Starting with feet about shoulder width apart
2. Lower hips until thighs are little bit below then parallel to the ground
3. Squeeze glutes and push into your heels to bring yourself back just half way up
4. Go down again little bit below parallel
5. Squeeze your glutes and come back up standing straight.
6. Repeat

2. Glute Bridges

Benefits:

Glute bridges will help you give an overall round butt. It will work on your entire Glute muscles but majorly focusing on Gluteus Maximus.

Training Gluteus Maximus will have that bubble but appearance.

Instructions:

1. Lie face up on the floor, with your knees bend and feet flat on the ground
2. Keep your arms at your side with your palms down
3. Lift your hips off the ground until your knees, hips and shoulders form a straight line
4. Hold your bridge position for a couple of seconds before easing back down
5. Repeat

Try to really squeeze the glutes at the top. That way you will get the most out of it

3. Glute Extensions Kick out

Benefits:

Glute Extensions Kick out will help isolate your butt muscles.

They are good for toning that booty.

As it is an isolation move, you will get a good mind muscle connection. The more you feel your butt the more you grow your butt.

Instructions:

1. Get into all fours, with a straight spine, and contract your core muscles.
2. Extend your right leg back and up until your thigh is parallel with the ground.
3. Contract your glute at the top of the move and hold for a beat.
4. Return to your starting position without touching your knee to the ground and repeat.

4. Side Lying Leg Lifts

Benefits:

This will really accentuate the Gluteus Medius, the side area of your butt.

Coupling this with other Gluteus Maximus exercises like Glute Bridges and Squats will help you achieve that round butt look.

Instructions:

1. Lie down on your side on a mat
2. Stack up your legs onto one another
3. Squeeze your butt and lift your leg up
4. Get back down
5. Repeat
6. Change side when your reputations are over on one side

Try to lift your leg up from the glute muscle, that way you will fire the glute and get a good burn there.

Touch at your side butt while doing this movement and feel your glulte muscle.

5. Sumo Deadlifts

Benefits:

They will hit your entire posterior chain.

Sumo Deadlifts focuses majorly on your Hamstrings and Gluteus muscles.

Instructions:

1. Stand with your feet slightly wider then hip width apart
2. Turn your feet out, externally rotating your hips
3. With your hands closed together pluming downwards
4. Push your hips back and squat down
5. Keep your back straight and upper body lifted
6. Squeeze your glutes and get back up
7. Repeat

So there you have it. Your 10 Minutes Booty Workout at home with no equipments at all.

Do these exercises and eat a healthy diet and I promise you will get a round booty in no time.