If you're looking to torch calories and sculpt your booty in just 10 minutes, trainer Jenna Willis has your back with this high-energy, standing-only workout. The secret sauce? Every move has a built-in intensity booster—think sumo squats that turn into kickbacks or curtsy lunges that explode into jumps. No equipment needed, just your bodyweight and the willingness to sweat.
Why Standing Glute Workouts Rock
Forget the floor—standing glute exercises force your muscles to stabilize while moving, which means double the burn without knee strain. Willis strategically sequences moves to keep your heart rate up while targeting the gluteus maximus, medius, and minimus (yes, all three matter for that round, lifted look). The constant transitions between strength and power moves—like swapping static hydrants for hopping good mornings—prevent muscle adaptation, so your butt stays engaged the whole time.
Breaking Down the Booty-Building Moves
The workout kicks off with sumo squat kickbacks, where you’ll lower into a wide-stance squat before extending one leg straight back. The twist? After 8 reps, you’ll add a shuffle step between sides to spike your heart rate. Standing hydrants follow—imagine drawing circles with your knee while balancing on one leg—then morph into explosive good morning hops where you hinge forward and spring upright. Pro tip: Squeeze your glutes at the top of each hop for maximum activation.
Power Through the Plyometric Combos
Reverse curtsies take traditional lunges up a notch by crossing one leg diagonally behind you before launching into a jump. Squat pops follow, where you’ll drop low and explode upward, landing softly to protect your joints. The sumo pulse sequence is a sneaky burner—you’ll hold the squat position while pulsing up/down an inch, then transition into jumping jacks with arms overhead to recruit your core. Willis’s coaching cues (“Drive through your heels!”) help maintain proper form when fatigue sets in.
Finish Strong With the Final Burnout
The last circuit includes runner hops (quick knee drives like you’re sprinting in place) paired with split squat uppercuts—a boxing-inspired move that engages your obliques. The grand finale? Squat step-outs with pulses, where you’ll tap alternating feet wide while maintaining tension in your glutes, then cap it off with jump split squats. Willis emphasizes controlled landings to keep the focus on muscle endurance rather than momentum.
Willis wraps up with a reminder that consistency beats perfection—showing up for these short-but-mighty sessions will yield better results than sporadic marathon workouts. For more routines that balance fun with fire, hit subscribe to POPSUGAR Fitness and turn on notifications so you never miss a sweat sesh.
