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Low Impact Booty Workout: Beginner Friendly

Jump to · 29 chapters

  1. 0:00 Get Ready!
  2. 0:25 Single Leg Glute Bridge R
  3. 0:55 Single Leg Glute Bridge Pulses R
  4. 1:25 Single Leg Glute Bridge Extend and Hold R
  5. 1:55 Single Leg Glute Bridge L
  6. 2:25 Single Leg Glute Bridge Pulses L
  7. 2:55 Single Leg Glute Bridge Extend and Hold L
  8. 3:25 Glute Bridge
  9. 3:55 Glute Bridge Pulses
  10. 4:25 Glute Bridge Hold
  11. 4:55 Hamstring Walkouts
  12. 5:25 Hamstring March
  13. 5:55 Hamstring Bridge
  14. 6:55 Kickbacks R
  15. 7:25 Side Leg Lift R
  16. 7:55 Fire Hydrant R
  17. 8:25 Donkey Kicks R
  18. 8:55 Straight Leg Pulses R
  19. 9:25 Straight Leg Hold R
  20. 9:55 Hamstring Curl R
  21. 10:25 X Overs R
  22. 11:25 Kickbacks L
  23. 11:55 Side Leg Lift L
  24. 12:25 Fire Hydrant L
  25. 12:55 Donkey Kicks L
  26. 13:25 Straight Leg Pulses L
  27. 13:55 Straight Leg Hold L
  28. 14:25 Hamstring Curl L
  29. 14:55 X Overs L

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

34K views on YouTube · TIFF x DAN · October 2024

Knee-friendly glute work: a bridge circuit, then moves on each leg. No squats, no jumps.

  • 16 min
  • No equipment
  • 20 moves

The workout

Circuit 1 · Bridges · 30s each, no rest · 30s rest after

  1. Single Leg Glute Bridge, right
  2. Single Leg Glute Bridge Pulses, right
  3. Single Leg Glute Bridge Extend and Hold, right
  4. Single Leg Glute Bridge, left
  5. Single Leg Glute Bridge Pulses, left
  6. Single Leg Glute Bridge Extend and Hold, left
  7. Glute Bridge
  8. Glute Bridge Pulses
  9. Glute Bridge Hold
  10. Hamstring Walkouts
  11. Hamstring March
  12. Hamstring Bridge

Circuit 2 · Right side · 30s each, no rest · 30s rest after

  1. Kickbacks
  2. Side Leg Lift
  3. Fire Hydrant
  4. Donkey Kicks
  5. Straight Leg Pulses
  6. Straight Leg Hold
  7. Hamstring Curl
  8. X Overs

Circuit 3 · Left side · 30s each, no rest

  1. Kickbacks
  2. Side Leg Lift
  3. Fire Hydrant
  4. Donkey Kicks
  5. Straight Leg Pulses
  6. Straight Leg Hold
  7. Hamstring Curl
  8. X Overs

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