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Mat-Based Glute Activation Workout

Activate the glutes with quadruped leg lifts, prone hip extension, heel squeezes, and bridge variations without standing.

Glute activationHip-extension strength
About 26 min · 7 movements · Exercise mat; optional 3–5 lb dumbbell · No-standing glute strength on a mat

ORIGINAL VIDEO

10 Minute Glute Workout - At Home, No Equipment!

Complete English captions verify the seven-step mat sequence, all side switches, eight-count pulses, optional dumbbell, and two-leg bridge modification.

Original video: Jessica Valant · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Right Quadruped Glute Lift Seriesabout 1.5 min

    From all fours, lift the straight right leg and pulse, then lower to the elbows for bent-knee lifts and pulses.

  2. 02
    Left Quadruped Glute Lift Seriesabout 1.5 min

    Repeat the straight- and bent-knee lift sequence with the left leg while the trunk stays still.

  3. 03
    Prone Right Straight-Leg Hip Extension10 reps · about 6.7 min

    Lie prone, lengthen the straight right leg away, and lift without extending the back.

  4. 04
    Prone Left Straight-Leg Hip Extension10 reps · about 6.7 min

    Keep the left knee locked straight and lift only as far as the motion remains in the hip.

  5. 05
    Prone Heel-Squeeze Seriesabout 1 min

    Bend both knees outward, squeeze the heels together in holds, then hover and pulse the heels together and apart.

  6. 06
    Two-Leg Bridge and Pulses8 reps · about 6.7 min

    Bridge with both feet, barely tap the hips down between lifts, then finish with eight pulses.

  7. 07
    Alternating Single-Leg Bridge Tapsabout 1.1 min

    Hold a bridge and alternate single-leg bridge taps, or repeat the two-leg option, then finish with pulses.

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If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.

SAFETY

Choose comfort and control first

Keep the trunk stable and stop each lift before the low back arches. Use the two-leg bridge option instead of single-leg work when control drops. Stop for pain or dizziness.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.