9 Effective GLUTE BRIDGE Workouts for Women (10-Minute Routine)

Looking for a quick booty workout that actually works? You’re in the right place.

This glute bridge workout is a 10-minute burnout that targets your glutes from every angle.

I do have a booty band with me, but it’s not totally necessary — you can do this entire workout without one.

Each exercise is 30 seconds long with short rest breaks in between. We’ll go through two rounds, so your glutes will definitely be feeling it by the end.

Ready? Let’s get to it!

Let’s ease into this glute bridge workout with a slow, controlled version.

You’ll really feel that banded glute bridge resistance here — just make sure you’re pushing your knees out against the band the whole time.

If you don’t have a band, no worries. You can still activate glutes just as effectively by focusing on that mind-muscle connection.

For this one, you’ll add a knee-opening move at the top of your bridge.

Here’s the tricky part, though — you need to keep those hips pressed high while you do the abduction. Most people let their hips drop without realizing it!

Think of it as a two-for-one: you’re working your glutes AND outer thighs at the same time.

Now you’re holding that bridge position the entire time while opening and closing your knees.

This is where the burn really kicks in. Your glutes have nowhere to hide when there’s no rest between reps.

If you start to feel your hips sagging, that’s your cue to squeeze harder and press back up to the ceiling.

Time to step those feet out wider than your normal hip bridge workout position.

You’ll feel this one more in your hamstrings and outer booty.

The key here? Press your lower back into the floor every time you come down — no arching allowed.

Same wide stance, but now you’re adding glute bridge pulses.

You’ll drop halfway down and press right back up. These little pulses are sneaky — they look easy but they’ll have your under glute workout muscles screaming.

Keep those movements small and controlled.

Bring those feet in close to your body — heels near your bum, legs together.

Want to make it harder? Try doing these on your tippy toes.

This variation shifts the focus slightly, so you might feel it in different spots than the wider stance. That’s exactly what we want from top glute exercises — hitting every angle.

Here’s where things get real. The single leg glute bridge is one of the best ways to build balanced strength.

You can keep your non-working leg bent or stretched out — whatever feels most comfortable for you.

One important tip: if you’re feeling any lower back pain, really focus on tucking your booty under and pressing your lower back to the floor each time you come down.

For the final move, you’ll switch legs with each rep — almost like a marching glute bridge workout but slower and more controlled.

The key is to shift your weight into your supporting leg BEFORE you send those hips up.

Press up, squeeze, hold for a second, then lower and switch. You’ve got this!