Move · Videos · Strength · 11 min

10-Minute Mat Glute Workout from a Physical Therapist

10-Minute Mat Glute Workout from a Physical Therapist — video by Jessica Valant Play · 10:51

Video by Jessica Valant on YouTube · Open on YouTube

Floor-only glute strengthening: kneeling leg lifts, prone straight-leg lifts, heel squeezes and bridges with a single-leg progression. A short routine to support the hips, knees and lower back.

  • 11 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 8

Tap a time to watch that step in the video.

  1. On all fours, round and arch your back once, then lift and lower your straight right leg and finish with pulses. 0:33
  2. Lower onto your elbows and lift the bent right knee, pausing with a small squeeze at the top. 1:44
  3. Left leg: reach it straight back and lift and lower, keeping the knee straight, then pulse. 2:54
  4. On your elbows, lift the bent left knee, drawing the heel in and breathing out as you lift. 3:43
  5. Lying face down: lift and lower your straight right leg, then the left, without arching your lower back. 4:41
  6. Heel squeezes: face down with knees bent and apart, squeeze your heels together and hold; then quick taps. 6:35
  7. Bridges: curl up, lower until you barely tap the floor and lift again, pressing evenly through both heels. 8:00
  8. Single-leg option: one leg in tabletop while you lower and lift, then switch; or keep using both legs. 8:55

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

Form cues from the coach

  • Pause and squeeze at the top of each leg lift instead of bouncing
  • Keep the knee straight on prone lifts so the glute, not the hamstring, does the work
  • Lift only the leg - don't let your lower back arch

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Hips takes loadglute leg lifts, prone lifts, heel squeezes, bridges
  • Shoulders movesall-fours and elbow-support leg lifts
  • Wrists & hands movesall-fours leg lifts on the hands
  • Lower back movesprone lifts, bridges, cat-cow
  • Knees movesall-fours leg lifts, bent-knee lifts
  • 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.

Easier option from the coach: Bridges can stay with both feet down; dumbbell is optional; child's pose rest

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 Jessica Valant; 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