Kirsten’s Favourite No-Equipment Glutes Workout

Kirsten’s Favourite No-Equipment Glutes Workout

Kirsten Scott, Yoga Teacher, Holistic Health Coach & Personal Trainer, Gives us Her Favourite No-Equipment Glutes Workout Will Literally Lift Your Butt

 To help you boost your overall fitness and tighten your butt at the same time I have put together a 20-minute butt-blaster workout you can do anywhere, anytime. I’ve designed this workout to help you work up a really good sweat and whip your booty into shape, no matter where you are. All you need is 20 minutes, a couch, chair or bench, a timer and readiness to work your butt off.

You are aiming for as many rounds as you can in 20 minutes. Set your timer and do each exercise back-to-back until you’ve done all movements to complete one round. You can then give yourself a 60-second break to catch your breath (only just) before you start the next round. Tip: remember the muscles you are working. The glutes are the largest and most powerful muscle group in the human body so make sure you are focusing on contracting those butt muscles and making each movement powerful.

Peach emojis at the ready.

20-Minute AMRAP (As Many Rounds As Possible)



Take five minutes to warm up with some cardio before you begin this workout. Warming up will help prevent injury, help lubricate your joints so you can move more freely and increase oxygen and blood flow to your tissues and muscles.



Get ready, set your timer and GO…


Squat Jumps

  • Start in a standing position with your feet shoulder-width apart
  • Keeping your back flat and chest up (spine in alignment), squat down until your thighs are parallel to the floor
  • When you reach the bottom of the squat, jump straight up in the air as high as possible, using your arms for momentum if you wish
  • When you touch the floor again, immediately squat down and jump again
  • Repeat for the recommended amount of repetitions.


Curtsy Lunge

  • Stand with your feet hip-width apart, hands on your hips
  • Take a big step back with your left leg, crossing it behind your right
  • Lower your left leg until your knee touches the ground and return to the starting position
  • Repeat on opposite leg for the recommended amount of repetitions.

Jumping Lunge

  • Begin in a lunge position
  • Jump up and quickly swap leg positions in mid-air, whilst keeping your torso straight;
  • Raise your hands to gain height
  • Land in the lunge position bending your knees to absorb the impact
  • Launch straight into the next jump switching your feet once more and landing in your original lunge position and repeat.

Glute Bridge

  • Begin by laying on the floor with your feet flat and knees bent
  • Raise one leg off of the ground and lengthen it keeping it in line with the opposite knee. This will be your starting position
  • From here, drive through the heel, extending your hip upward and raising your glutes off of the ground
  • Extend as far as possible, pause for a 2-second squeeze and then return to the starting position
  • Complete all reps on one leg before switching legs.



  • Lay on one side with your knees bent.
  • Keep your heels connected and open your knee up and then release it down.
  • Complete all reps on one leg before switching legs.


Rest for maximum 60 seconds then STRAIGHT back into it!

When your 20 minutes is up, catch your breath with a slow walk around, have a stretch and then refuel with Eimele.

Also in Blog

Consistency over perfection
Consistency over perfection
In 2020 it’s easier than ever to fall victim to the notion that quick fixes, or magic ‘pills’, can help you reach your health goals faster and with less effort. An attractive proposition right?  But, let’s be honest with one another, can true health really be achieved overnight? Unfortunately not! However, just because health doesn’t [...]

Continue Reading

How to maintain our gut microbiome as we age
How to maintain our gut microbiome as we age
This blog was written by eimele gut health expert, Dr. Will Bulsiewicz Some would say that ageing is inevitable. It’s not something that many of us are eager to acknowledge. But what about our gut microbiome? It churns out a new generation of microbes every 20 minutes. It’s constantly reinventing itself. Does it age? And [...]

Continue Reading

Why you shouldn’t feel pressure to lose weight in isolation
Why you shouldn’t feel pressure to lose weight in isolation
While many people have been worried about their constant snacking while in isolation during the coronavirus pandemic, others are also attempting to use this time to lose weight, but an expert claims this might not be the best idea. Amelia Phillips, an accredited nutritionist and exercise scientist, spoke to Yahoo Lifestyle and said she believes we don't need [...]

Continue Reading