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Two-Round Beginner Glute Circuit

Complete two 5-exercise rounds of clamshells, bridges, butterfly bridges, single-leg bridges, and bent-knee hip extensions.

Glute strengthGlute activation
About 10 min · 10 movements · Exercise mat; optional resistance band · Beginner bodyweight glute circuit

ORIGINAL VIDEO

10 MINUTE GLUTE CIRCUIT - How to do glute exercises correctly ! | Dr. LA Thoma Gustin

The source description explicitly lists five exercises and a 45/15 format. Complete English captions verify two rounds, side changes, technique cues, and the band progression.

Original video: Dare To Be Active with Dr. LA Thoma Gustin · 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
    Round 1 Right Clamshellabout 45 sec

    Keep the hips stacked and open the right knee through a small clamshell range.

  2. 02
    Round 1 Two-Leg Bridgeabout 45 sec

    Press through both feet and lift into a small controlled bridge.

  3. 03
    Round 1 Butterfly Bridgeabout 45 sec

    Bring feet together and knees apart, then squeeze the glutes into butterfly bridges.

  4. 04
    Round 1 Right Single-Leg Bridgeabout 45 sec

    Hold the left knee toward the chest and bridge through the right foot.

  5. 05
    Round 1 Right Bent-Knee Hip Extensionabout 45 sec

    From forearms and knees, lift the bent right knee without moving the spine.

  6. 06
    Round 2 Left Clamshellabout 45 sec

    Switch sides and perform small left clamshells without rolling backward.

  7. 07
    Round 2 Two-Leg Bridgeabout 45 sec

    Repeat controlled two-leg bridges; add a band only if form remains steady.

  8. 08
    Round 2 Butterfly Bridgeabout 45 sec

    Repeat butterfly bridges with feet together and knees open.

  9. 09
    Round 2 Left Single-Leg Bridgeabout 45 sec

    Hold the right knee toward the chest and bridge through the left foot.

  10. 10
    Round 2 Left Bent-Knee Hip Extensionabout 45 sec

    Finish with bent-knee left hip extensions while the core and shoulders stay active.

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SAFETY

Choose comfort and control first

Use a small range and keep the core engaged so the low back does not create the motion. Complete the bodyweight version with good form before adding a band. Stop for pain.

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