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Yes, glutes are having a pop culture moment. But whether your focus is, um, aesthetic, or based on a fitness goal, you need glute strength for just about everything—from running to jumping to lifting.

The powerhouse muscle group can be worked in a number of ways—from squats to swings—that help you burn calories and get stronger. Just let Grokker trainers Jenny Pacey and Wayne Gordon (a.k.a. "Pace & Go") show you how it's done. You'll work every angle of your rear in this no-equipment workout—and get it all done in less than 10 minutes.

Add it to a cardio day or do it alone if you're in a time crunch. Just make sure to warm up first and cool down after. When you're ready, hit play below.

To recap, here are the moves you'll do:

  1. Plie Squat
  2. Reverse Lunge Back Leg Lift (both sides)
  3. Kneeling Side Leg Lifts (both sides)
  4. Four-Point Kneeling Leg Lift (both sides)
  5. Bridge Hip Lift with Knee In and Out

Interested in more short and effective at-home workouts? There are thousands waiting for you on Grokker, the one-stop online resource for wellness. Get 30 percent off a membership by entering promo code GREATIST at checkout.

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