Wellness
Give your glutes some love.
Even though your glutes are the largest muscle in your body, you don’t have to spend a full hour exercising them. If you’re short on time but still want to give your all-important booty some love, these 15-minute butt workouts — all of which are on YouTube — can help you feel the burn in a flash.
Exercising your buns comes with a host of benefits, including strengthening your glutes and the surrounding muscles, boosting lower-body bone and joint health, and improving your body’s ability to function in everyday life. Your peach is at the center of your body, after all, and powers you through so many of your daily movements. And, much like butts themselves, glute workouts come in all forms — from weighted circuits to bodyweight intervals and Pilates-style sessions. So you can pick your favorite fitness modality as you reap all those perks.
Whether you’re looking for a quick HIIT sesh or a gentler yoga flow (yes, you can strengthen your glutes through yoga) to squeeze in between Zoom meetings or social appointments, these are the 12 best 15-minute butt workouts on YouTube that will add the booty burn to your sweat sesh.
Low-Impact Bodyweight Workout
Got achy knees? Try this low-impact butt workout. The jump- and squat-free session features bodyweight exercises that go easy on your joints while still challenging your glutes.
Resistance Band Butt Workout
Merely adding a resistance band to a butt workout can add a serious challenge. In this 15-minute class, YouTuber Nicola will show you how to incorporate the small but mighty piece of fitness equipment into glute exercises so you can maximize the burn.
Weighted Circuits
Get your blood pumping and legs burning in no time with this short but intense HIIT session. The fast-paced intervals will drive up your heart rate to help you build cardio endurance and muscular strength all at once. Grab your weights and get ready to sweat.
Pilates For Your Booty
If you’re a fan of Pilates, then you’ll love this butt-focused session from fitness influencer Cassey Ho. High repetitions of small but muscle-quaking movements that target your glutes will have your backside on fire (in a good way).
Equipment-Free Glutes Sequence
You don’t need any equipment for this butt-strengthening sesh — in just 15 minutes, this bodyweight workout will help you build glute strength using everything from classic squats to creative hip bridge and lunge variations.
No-Standing Butt Workout
You don’t even have to stand in this butt workout. Sweat through bum-targeted donkey kicks and hip bridges while remaining on your mat.
One Exercise Per Minute Sesh
This spicy circuit workout gets you to cycle through five exercises, done for one minute each, for a total of three rounds. Though the format is simple, don’t be fooled — by the end of it, your glutes will be screaming.
Dumbbell Strength Session
Grab your dumbbells and move through this YouTube workout for some butt-focused resistance training. It’ll guide you through strength-building exercises and brief periods of rest to challenge your glutes and hamstrings in mere minutes.
Glute-Strengthening Dance Workout
Shake your hips while strengthening your glutes with this dance-based workout. Wear a resistance band (or not) while you groove through different exercises (disguised as fun dance moves) to take your sweat sesh to a whole other level.
Kettlebell Circuits
All you need is one kettlebell to slay this short butt workout. From kettlebell swings to weighted deadlifts, you’ll cycle through three rounds of booty exercises to complete this simple but challenging sequence.
Total-Leg HIIT
Work your glutes, thighs, and more with this HIIT session that targets your entire lower body. Complete as many reps as you can in 45 seconds before transitioning to the next exercise to strengthen your muscles in short bursts.
Butt-Focused Yoga
Slow things down with this power vinyasa flow that gives extra love to your butt and legs. You’ll build flexibility, balance, and coordination while strengthening your lower body muscles. Added bonus? You can practice mindfulness while you flow for a little extra Zen.
