10-Minute Butt Lift Workout You Can Do at Home

Short on time but want to feel strong, sculpted, and lifted? This 10-minute butt workout is designed to activate your glutes, tone your lower body, and boost your energy using minimal space and one simple tool: a resistance band or core sliders.

 

Whether you’re doing this in your living room, bedroom, or small apartment space, you’ll get a serious burn with no equipment clutter—and no gym needed.

 

Why Target Your Glutes?

Your glutes are the powerhouse of your lower body. Strengthening them helps with posture, core stability, and everyday movements like walking, squatting, and even standing for long periods. Plus, working your glutes can help reduce back pain and improve overall balance.

 

What You’ll Need:

• A resistance band (mini loop band is perfect)

• A yoga mat or soft surface

The 10-Minute Butt Lift Workout

Repeat the following circuit twice (or once if you’re just getting started):

1. Banded Glute Bridges – 30 seconds

Press through your heels and squeeze your glutes at the top.

2. Donkey Kicks (each leg) – 30 seconds

Keep your core engaged and foot flexed.

3. Banded Side Steps – 30 seconds

Take small controlled steps side to side while keeping tension on the band.

4. Fire Hydrants – 30 seconds

Lift your leg to the side like a “hydrant” and squeeze at the top.

5. Glute Bridge Pulses – 30 seconds

Tiny pulses at the top of your glute bridge for maximum burn.

6. Squat Hold with Band – 30 seconds

Sit back into your heels and keep your knees pushing out into the band.

7. Slider Reverse Lunges (or bodyweight) – 30 seconds

Use core sliders or towels on smooth surfaces.

8. Standing Leg Lifts (each leg) – 30 seconds

Hold a chair for balance if needed and lift slowly.

9. Clamshells with Band – 30 seconds

Lie on your side, knees bent, and open/close like a clamshell.

10. Stretch & Breathe – 1 minute

Child’s pose, pigeon pose, or lying glute stretch.

 

Tips for Success:

• Breathe through each movement.

• Focus on slow and controlled reps, not speed.

• Do this workout 3–4x a week for best results.

 

Want to Level Up Your Routine?

Grab our Mini Resistance Band Set for space-saving tools that make your workouts more effective without needing a full gym.

Looking for more structure? Join our 75-Day Challenge and stay consistent with printable daily workouts, habit trackers, and more.

Your strong, sculpted self starts with just 10 minutes a day!