Easy 10-Minute LAZY GIRL GLUTE WORKOUT (No Jumping, Low Impact)

Some days you want to train, but getting off the couch feels like a whole event.

This is the routine I turn to on those days. You know the ones, where you’ve already changed into pajamas but your brain won’t stop nagging you to move.

The best part is that it’s slow, it’s done entirely on the floor, and there’s zero jumping involved. So you can knock it out right next to your bed if you want.

And even though it’s only 10 minutes, it’s all glutes from start to finish, so no excuses needed.

Ready? Let’s get into it!

Let’s ease into this lazy girl glute workout with a classic kickback, which looks basic but works harder than you’d think.

The slower you go, the more your glute actually has to do the lifting, so leave the momentum behind on this one!

Staying on that same leg, you’ll freeze it up high and pulse just a few inches instead of going through a full range.

Your glute is going to start talking to you about 15 seconds in. That warm, almost shaky burn right under the curve is exactly what you want.

For this one, you’ll drop onto your forearms, which gives you a better range of motion so you can really press that heel up toward the ceiling.

The key is keeping your belly tucked the whole time, since that’s what makes sure the lift comes from your glute and not your lower back.

Time to even out the left side before it files a complaint. Watch that your hip doesn’t pop open as you lift, because it’s the sneakiest way this move turns into a lower back exercise instead of a glute one.

Same pulses, right leg, and this is where you’ll really feel the burn creeping in since your glute is already warmed up from the first round. 

Keep the pulses small and controlled, and breathe through it instead of holding your breath.

Forearms down one more time. A cue that helps me: imagine pressing your heel into an invisible ceiling instead of just lifting your knee, because it forces the squeeze at the top where the real work happens.

Here’s where things switch up, since we’re moving out to the side instead of straight back, which hits your glutes from a whole new angle.

Your body is going to want to lean away as you lift, so keep that core tight and stay centered over your hands.

This next move might be the spiciest one in the whole lazy girl workout because both glutes are firing at once.

One side is holding you steady while the other does all the kicking, so keep your upper body quiet and let your lower half take the credit.

Left side now, and here’s the thing nobody warns you about with fire hydrants. 

Your standing-side hip wants to collapse inward to help you cheat, so keep your weight evenly split between both hands and that grounded knee.

Last move. Your glutes are probably toasted by now, which is exactly why this one feels brutal. 

You’re asking a tired muscle to stabilize AND kick at the same time. Slow the reps down if you need to, but don’t let that leg touch the floor until the timer’s done.