15 Min BOOTY WORKOUT, LOW IMPACT - No Squats, No Jumps, No Equipment
This 15 minute booty workout is perfect for anyone looking for a low impact, knee friendly routine! No squats, no jumping, and no equipment needed. This session is gentle on your joints while targeting your glutes for a serious burn.
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Focus on engaging your glutes with every single rep:
✅ Squeeze your glutes on every repetition.
✅ Use the power of your glutes to move your leg—don’t swing!
✅ Maintain tension throughout the entire motion—no relaxing at the bottom, and give an extra squeeze at the top!
Remember, if you need a break, take it! Progress takes time, and each session will get you stronger. Follow along for 30 seconds of each exercise, and let's get that booty stronger together!
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WORKOUT DETAILS
⏱️ Duration: 15 minutes
🏋️ Equipment: a workout mat
⏱️ Intervals: 30 sec work, minimal rest (30 sec rest between circuits)
Exercises for this low impact booty workout
00:00 Get Ready!
00:25 Single Leg Glute Bridge R
00:55 Single Leg Glute Bridge Pulses R
01:25 Single Leg Glute Bridge Extend and Hold R
01:55 Single Leg Glute Bridge L
02:25 Single Leg Glute Bridge Pulses L
02:55 Single Leg Glute Bridge Extend and Hold L
03:25 Glute Bridge
03:55 Glute Bridge Pulses
04:25 Glute Bridge Hold
04:55 Hamstring Walkouts
05:25 Hamstring March
05:55 Hamstring Bridge
Rest 30
06:55 Kickbacks R
07:25 Side Leg Lift R
07:55 Fire Hydrant R
08:25 Donkey Kicks R
08:55 Straight Leg Pulses R
09:25 Straight Leg Hold R
09:55 Hamstring Curl R
10:25 X Overs R
Rest 30
11:25 Kickbacks L
11:55 Side Leg Lift L
12:25 Fire Hydrant L
12:55 Donkey Kicks L
13:25 Straight Leg Pulses L
13:55 Straight Leg Hold L
14:25 Hamstring Curl L
14:55 X Overs L
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!