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20-Minute Beginner Bodyweight Glute Workout on the Mat

20-Minute Beginner Bodyweight Glute Workout on the Mat — video by Heather Robertson Play · 19:56

Video by Heather Robertson on YouTube · Open on YouTube

A glute-focused mat session talked through with form tips: glute bridges and single-leg bridges, side-lying clamshells and leg kicks, donkey kicks and fire hydrants on all fours, butterfly bridges, then a hip and glute stretch. Good for beginners.

  • 20 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 9

Tap a time to watch that step in the video.

  1. Glute bridges: feet hip-width, drive through your heels and squeeze at the top, then hold and pulse; 3 rounds. 0:45
  2. Single-leg bridges: one leg up, drive through the other heel, then hold with the leg at 45 degrees; then switch. 2:50
  3. Clamshells on your left side: ankles lifted, open the knees without rolling your hips back; then holds and pulses. 4:14
  4. Side kicks: press the heel back at about 45 degrees, then lift the leg with toes pointing down, with pulses. 5:33
  5. Other side: lie on your right side for the same clamshells, back kicks and toes-down leg lifts. 7:32
  6. All fours: donkey kick to fire hydrant, hips and chest square to the floor, then straight-leg kicks and rainbows. 10:55
  7. Left leg: the same kickback series of donkey kicks, fire hydrants, straight-leg kicks and rainbow taps. 12:58
  8. Butterfly bridges: soles of the feet together, knees out, lift and squeeze, with holds and pulses; 3 sets. 14:55
  9. Stretches: knees to chest, happy baby, figure-four on each side, then a lying twist each way. 17:00

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Drive through your heels and squeeze your glutes at the top of each bridge
  • In clamshells keep your hips and torso facing forward as the knee opens
  • On all fours keep your hips and chest square to the floor as you kick

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Hips takes loadbridges, clamshells, side kicks, fire hydrants
  • Shoulders movesweight on the hands on all fours
  • Wrists & hands movesall fours for donkey kicks
  • Lower back movesbridges, lying twist
  • Knees movesall fours for donkey kicks
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Heather Robertson; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety