Скачать или смотреть 15 Minute At-Home Glute/Hamstring Tightening Workout

Hey lovelies, get ready to BURN your glutes with this quick, at-home 15-minute workout! You are going to tighten that booty and banana rolls back there with these easy-to-follow exercises! Give it your all and stick with it! If you want to tone your butt in a short amount of time, follow along! I know I was sore the next day in muscles I didn't even know existed haha! Enjoy x

Verse: Proverbs 3:5-6 ~ "Trust in the Lord with all your heart, and do not lean on your own understanding."

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Workout Timestamps (50 second increments, 10 second rest):
0:05: single leg rainbow (L)
1:06: diagonal leg lift (L)
2:06 diagonal leg pulses (bend one arm) (L)
3:07: single leg rainbow (R)
4:08: diagonal leg lift (R)
5:09: diagonal leg pulses (bend one arm) (R)
6:10: single leg bends (on elbows) (L)
7:10: single leg pulses (on elbows) (L)
8:11: single leg bends (on elbows) (R)
9:12: single leg pulses (on elbows) (R)
10:13: glute bridge + open knees lowers
11:14: glute bridge on relevé, open knees
12:15: single leg glute bridge (L)
13:15: single leg glute bridge (R)
14:08: finish!/stretch


✨ Benefits of this Workout:
Lifts and tightens glutes for a firmer, more sculpted look
Strengthens hamstrings to improve lower-body balance and power
Quick 15-minute burn — perfect for busy days or quick add-ons
Improves mind-muscle connection in glutes (hello activation!)
Boosts circulation and muscle tone without heavy equipment
Low-impact but effective — joint-friendly and beginner-accessible
Great as a finisher or standalone lower-body workout

👷🏻 Disclaimer:
These are my own personal workouts and if you feel pain at any time, please stop and rest/consult your physician! Stay safe and strong xx

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