Скачать или смотреть 10 Min Glute & Hamstring Workout | No Equipment, KNEE FRIENDLY

Strengthen your glutes, hamstrings, and back in just 10 minutes with this knee-friendly bodyweight pilates workout you can do anywhere — no equipment, no lunges, no jumping.

This routine is perfect for:
Glute activation before lifting, running, or sports
Glute and Hamstring strengthening without heavy weights
Posterior chain training to improve posture & prevent injuries
A quick low-impact workout at home
✅ What you’ll train:
Glutes (activation + strength)
Hamstrings (no-equipment curls & lifts)
Back & core stabilizers
Full posterior chain for performance & posture
🔥 All you need is 10 minutes to wake up your hips, fire up your hamstrings, and strengthen your back — safely and effectively.

If you want more glute workouts, hamstring exercises, and bodyweight back workouts, make sure to subscribe for weekly routines that are simple, effective, and designed to get results.

Timestamps:
0:25 Marching bridge
1:12 Donkey Kick + Pulse
2:12 Donkey Kick + Pulse (Switch sides)
3:12 Hamstring Curl + Pulse
4:12 Hamstring Curl + Pulse (Switch sides)
5:12 Fire Hydrant + Pulse
6:12 Fire Hydrant + Pulse (switch sides)
7:12 reverse plank/tabletop
8:12 swimmer
9:12 forgers

🔔 Don't forget to subscribe to Engineering Exercise for more on biomechanics and fitness technology. Hit the notification bell so you never miss a video!

👍 Like this video and remember to share it with your friends!

📃 Drop me a comment and share your favorite exercise!


🔗 Related Videos:
•resistance band glutes and abs:    • 15 Min Glute & Core Pilates Workout No Squ...  
Abs, Glutes, and Mobility:    • Ultimate Glutes, Abs & Mobility Workout (N...  
10 Minute Hip Mobility:    • 10 Min Hip Mobility & Glute Activation War...  
•15 Core Shoulder Stability Workout:    • 10 Min Bodyweight Abs Workout | No Equipme...  
• How Does an Oura Ring Work?:    • Oura Ring Review | Is the Oura Ring Legit?...