This 10-minute booty burn workout targets your glutes using a resistance band and floor-based exercises to lift, activate, and strengthen your bum in a short, focused session.

With slow, controlled movements and constant band tension, this workout is designed to wake up the glutes fast — making it perfect as a finisher, add-on, or quick standalone workout.

There’s no warm-up included, so you can easily slot it into your day or add it onto another session.

🌸 Exercises Included

• Glute bridges

• Donkey kicks

• Fire hydrants

• Pulses and holds for maximum activation

🌸 Why This Workout Works

• Constant tension activates the glutes effectively

• Floor-based and joint-friendly

• Short but highly effective

• Ideal for glute activation and strength

🌸 Who It’s Perfect For

• Anyone wanting a quick glute workout

• Those using booty bands at home

• Adding onto strength or walking workouts

• Busy days when time is limited

🌸 About Jamie

Jamie McKagan is a fitness instructor and personal trainer helping people build strength and confidence through simple, effective workouts at home.

⚠️ Disclaimer Always consult your physician before starting any exercise programme. Modify movements as needed and stop if anything feels uncomfortable.