15-Min Glute Workout at Home | No Equipment, No Repeat

This 15-minute glutes workout and core workout is perfect for building strength right at home. It focuses on effective glute exercises and butt exercises for women to target and tone, also engaging your core strength throughout. Repeat 2-3 rounds for a complete session. Save it • Try it • Repeat it This workout follows a 45 seconds work / 15 seconds rest, no-repeat format, making it time-efficient and perfect for home workouts. You’ll move through 15 glute-focused exercises that target the upper glutes, lower glutes, glute medius, and hamstrings without jumping and without equipment. Dumbbells are optional for standing kickbacks and curtsy lunges, but this workout is just as effective using bodyweight only. This routine is great for beginners, busy moms, postpartum-friendly movement (once cleared), or anyone looking to build stronger and more defined glutes at home. Focus on slow, controlled movements, squeeze your glutes at the top of each rep, and breathe through every exercise. Consistency is key — press play and let’s grow those glutes 🍑🔥 ✨ Workout Details: • Duration: 15 minutes • Format: 45s work / 15s rest • No equipment needed • Safe for postpartum moms (move at your own pace) • Focus: Core + Glutes 🔥 You’ve got this, mama! Every session brings you one step closer to your goals. Stay consistent, listen to your body, and celebrate your progress — no matter how small. 💖 Format: 45s Work / 15s Rest — No Repeat | 15 Minutes 00:00 Intro 00:20 Glute Bridge Abduction 01:20 Glute Bridge March 02:20 Single-Leg Glute Bridge (Right) 03:20 Single-Leg Glute Bridge (Left) 04:20 Donkey Kicks (Right) 05:20 Donkey Kicks (Left) 06:20 Fire Hydrant (Right) 07:20 Fire Hydrant (Left) 08:20 Standing Kickback (Right) 09:20 Standing Kickback (Left) 10:20 Curtsy Lunge Pulse (Right) 11:20 Curtsy Lunge Pulse (Left) 12:20 Standing Leg Lift (Right) 13:20 Standing Leg Lift (Left) 14:20 Squat Pulse / Squeeze 15:20 Cool Down / Outro Core Workout, Abs Workout, Glute Workout, Butt Workout, Home Workout, No Equipment Workout, Postpartum Workout, 30 Day workout Challenge #PostpartumWorkout #CoreWorkout #GluteWorkout #30DayChallenge #HomeWorkout #MomFitness #PostpartumExercise #CoreAndGlutes #StrongMoms #NoEquipmentWorkout #FitnessForMoms #diastasisrectiexercises Each workout is designed to help you: ✨ Lose weight ✨ Build strength ✨ Tone your body ✨ Improve overall health and energy 🕒 Quick Workouts for Busy Days 🔥 Effective Routines That Deliver Results 🏡 Workouts Designed for Home and Small Spaces Don’t forget to like, comment, and subscribe for weekly workout videos that inspire and empower you! ⚠️ Important Disclaimer: Always consult with a healthcare or fitness professional before beginning any new exercise program, especially if you have pre-existing health conditions, injuries, or concerns. Ensure you perform each exercise with proper form to avoid injury. Listen to your body, and stop immediately if you experience pain, dizziness, or discomfort. Stay hydrated, and modify movements as needed to suit your fitness level. This workout is for educational purposes only and should be performed at your own risk.