10-Min Grow Glutes NOT Legs I No Squats/Lunges/Quads/Jump I Rounder Butt I Booty Burn Workout
Hey everyone!
Grow your glutes WITHOUT growing your legs – the 10 minutes that actually work 🍑🍑
Zero squats, zero lunges, zero jumping → 100 % glute burn only.
Perfect if you’re scared of thick thighs but still dream of a rounder, lifted peach.
Do this workout 4–5× per week for 30 days
40s work // 10s rest = exactly 10 minutes
No equipment (mini-band optional) · Apartment & beginner friendly
WHICH PART OF YOUR BUTT ARE WE GROWING TODAY?
Gluteus Maximus → main roundness + lift
Gluteus Medius & Minimus → side butt + hip width (goodbye hip dips!)
Every move hits them like this:
1. Glute Bridge → Maximus (lower + middle peach)
2. Wall-Elevated Glute Bridge → Maximus (under-butt fullness)
3. Frog Pumps → Maximus (upper peach lift)
4–5. Fire Hydrants → Medius & Minimus (side butt curves)
6–7. Side-Lying Hip Raises → Medius (upper side shelf)
8–9. Standing Kickbacks → Maximus (pure round projection)
10. Spread-Eagle Reverse Hyper → Maximus (lower peach)
11. Frog Reverse Hyper → Maximus (deep upper burn)
12. RKC Plank → all 3 glutes squeezed at once 🔥
TIMESTAMPS
0:00 Intro
0:11 Glute Bridge
1:01 Wall-Elevated Glute Bridge
1:51 Frog Pumps
2:41 Fire Hydrant Right
3:31 Fire Hydrant Left
4:21 Side-Lying Hip Raise Right
5:11 Side-Lying Hip Raise Left
6:01 Standing Kickback Right
6:51 Standing Kickback Left
7:41 Spread-Eagle Reverse Hyper
8:31 Frog Reverse Hyper
9:21 RKC Plank
10:11 You did it!
Commit to the full 30 days and watch your peach turn 3D - Drop a 🍑 below if you’re starting the 30-day peach challenge with me today!
More HIIT:
10-Min Burn It Up: Body Part Fire Workouts 🔥💪
• 10-Min Burn It Up: Body Part Fire Workouts 🔥💪
Slim Back Fat Burner Series 🔥 | Level 1–4 (Sit → Wall → Floor)
• Slim Back Fat Burner Series | No Equipment...
10-Min Full Body Fat Burn🔥💦
• 10-Min Full Body Fat Burn🔥💦
Like + subscribe @fitwithamanda
Start something, somewhere—we got this! 💪
❤ Amanda
#GrowGlutesNotLegs #GluteWorkout #BootyBurn #NoSquats #NoLunges #Peach #NoJumpWorkout #RounderButt #PeachWorkout #GluteIsolation #HomeGluteWorkout #ApartmentFriendlyWorkout #BootyWorkout #GlutesNotThighs #30DayGluteChallenge #FitWithAmanda