10-Minute Booty Workout for Women — DoseRoutine10-Minute Booty Workout for Women — DoseRoutineA no-equipment 10-minute glute workout for women: 8 moves, 45 seconds each, with anatomy illustrations and a built-in guided timer.
Eight glute-focused moves for women, 45 seconds each with 15 seconds rest. No equipment, at home. Tap any illustration to see the working muscles full size.
7:45 total No equipment8 moves
Move 1 of 8
Squats
0:45
Timing & intensity
Changing timing restarts the routine from the first move.
Preset · 8 moves · 7:45 total
Completed days
0 days across the last 8 weeks
1
Squats
45 sec
Feet hip-width, chest tall, sit back through the hips and drive up through your heels.
2
Glute bridges
45 sec
Ribs down, squeeze the glutes at the top, lower without letting the hips crash.
3
Donkey kicks (Right)
45 sec
Keep the knee bent to 90°, press the heel to the ceiling, don't arch the low back.
4
Donkey kicks (Left)
45 sec
Same on the other side — square hips, slow and controlled beats fast and sloppy.
5
Fire hydrants (Right)
45 sec
Lift the knee out to the side only as far as the hips stay level.
6
Fire hydrants (Left)
45 sec
Brace the core so the torso doesn't rotate away from the working leg.
7
Sumo squats
45 sec
Wide stance, toes turned out, knees track over the toes, squeeze at the top.
8
Standing kickbacks
45 sec
Stand tall, extend the leg straight back from the hip, alternate sides as you go.
Consistency is the key — run this every day or on alternating days, and stop if any movement causes pain.
How the ten-minute session is structured
The routine is built around the three jobs the glutes actually do: hip extension, hip abduction and pelvic stability. Each round moves through those in order, so the larger movements get your freshest effort and the stabiliser work finishes the muscle once it is already fatigued. Ten minutes is short enough that the limiting factor is effort rather than time, which is the point — a session you finish beats a session you plan.
There is no equipment requirement. A mat helps for the floor work, and a light band adds resistance to the abduction movements once bodyweight stops being challenging, but neither is needed to run the workout as written.
Form cues that matter more than reps
Most people feel glute work in the lower back or the front of the thigh instead of the target muscle, and the cause is almost always the same two things: the pelvis tipping forward, and the movement being driven by momentum. Keep the ribs down and the pelvis tucked slightly under, then drive through the heel and pause for a beat at the top of every rep where the muscle is shortest.
Slow the lowering phase. Taking two to three seconds to return to the start does more for the muscle than adding reps, and it keeps the joint out of the end ranges where form tends to collapse.
Ribs down, pelvis slightly tucked — no arching the lower back
Drive through the heel, not the toes
Pause one second at peak contraction on every rep
Lower slowly; the eccentric is where most of the work happens
Stop a rep short rather than finishing it with momentum
How often, and tracking progress
Three to four sessions a week on non-consecutive days suits most people. Glutes recover quickly compared with larger compound-lift fatigue, but the stabiliser work still needs a day to settle, and soreness that lingers past 48 hours is a sign to add rest rather than push through.
Progress on a short routine comes from quality, not duration. Add a band, slow the lowering phase further, or add a rep per set — do not extend the session to twenty minutes. The app records each completed session so you can see the streak and how your rounds have progressed rather than guessing.
Frequently asked questions
Is the DoseRoutine booty workout free?
Yes. The 10-minute booty workout timer, all eight exercise illustrations, and the exercise cues are free to use with no account and no sign-up. Creating a free DoseRoutine account adds saving your workout history, streaks, and a monthly goal — the timer itself works for guests too.
What equipment do I need?
None. All eight moves — squats, glute bridges, donkey kicks, fire hydrants, sumo squats, and standing kickbacks — use only bodyweight and can be done on any floor with enough room to kneel and stand. No bands, weights, or a mat are required, though a mat is more comfortable for the floor moves.
How long does the workout take?
The default timing is 45 seconds of work per move across eight moves, with a short rest between each, for roughly 10 minutes total. Work and rest durations can both be adjusted in the settings, which changes the total time shown before you start.
Can I adjust the work and rest time per move?
Yes. The settings let you change both the work duration and the rest duration in small steps within set minimum and maximum ranges, and the total workout time updates immediately to reflect the new timing before you press start.
Does it save my progress if I close the page?
Yes, for signed-in accounts. Your current step and remaining time are saved automatically as you go, and completed sessions build a history with stats like total completions and time worked. Guests can still use the timer, but progress isn't saved between visits without an account.
Educational, not medical advice. Consult a qualified clinician before changing any regimen. Terms, privacy & disclaimer.
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