Скачать или смотреть GET THE GLUTE PUMP: 14 Minute Intense Glute Workout (No Repeats)

Feel the burn in just 14 minutes! This intense glute workout is designed to target your gluteus maximus, medius, and minimus to help you build strength, shape, and power no gym or equipment required.

We’re skipping the fluff and going straight into high-tension movements. Whether you’re short on time or adding this as a "finisher" to your leg day, these 14 minutes will leave your glutes on fire.

Duration: 10 Minutes

Structure: 1minute work/10 sec rest

Equipment: Bodyweight only (Optional: Add ankle weights for extra intensity!)

No Repeats: Every move is unique to keep your muscles guessing.

Timestamps:
00:00:00 - Prone hip abduction
00:01:19 - Eccentric step up/down (both sides)
00:03:39 - Bulgarian RDL`S (both sides)
00:05:59 - High plank hip extension
00:07:09 - Curtsy lunge complex (both sides)
00:09:29 - Standing kick back (both sides)
00:11:54 - Side plank with top leg marches 30 sec both sides
00:13:08 - 45 Degree kick back (both sides)

If you felt that pump, hit the LIKE button and SUBSCRIBE for more weekly home workouts! Drop a 🍑 in the comments if you finished the whole 14 minutes!

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