If you're looking to sculpt your glutes without the high-impact stress of jumping or needing any equipment, fitness trainer Rachel McClusky has got your back—literally. Joined by Mikayla Campbell and Nikita Chaudhry, this 10-minute no-jump booty-burn workout is designed to fire up your posterior chain with slow, controlled movements that challenge both strength and balance. Whether you're short on time, working out in a small space, or just want to give your joints a break, this low-impact routine delivers serious results without the need for weights or a mat. Expect leg lifts, sumo squats, lunges, and hinged lifted leg pulses—all crafted to make your glutes work smarter, not harder.
Why This Workout Works
Glute-focused workouts often rely on heavy weights or explosive movements, but McClusky’s approach proves that slow and steady wins the race. By emphasizing time under tension—keeping muscles engaged through controlled reps—you maximize muscle activation without the strain of high-impact exercises. This is especially great for anyone dealing with joint sensitivity, recovering from injury, or just wanting to refine their form. Plus, the balance component sneaks in some extra core engagement, making it a sneaky full-body burner.
Breaking Down the Moves
The routine kicks off with leg lifts, a deceptively simple move that isolates the glutes while testing your stability. From there, you’ll transition into sumo squats, which target the inner thighs and glutes with a wider stance. McClusky then layers in lunges, a classic booty builder, but with a twist—focusing on the eccentric (lowering) phase to deepen the burn. The hinged lifted leg pulses? That’s where things get spicy. By combining a deadlift-like hinge with a lifted leg, you’re hitting the glutes from multiple angles, ensuring no muscle fiber is left unchallenged.
Modifications and Pro Tips
New to balance work? No shame in lightly touching a wall or chair for stability. If a movement feels too easy, McClusky suggests adding pauses at the peak contraction or pulsing to intensify the burn. For those craving extra resistance, loop bands are an easy add-on, but the bodyweight version is plenty effective. And if you’re wondering about footwear—barefoot, sneakers, or socks all work, as long as you’ve got grip to avoid slipping.
The Low-Impact Advantage
Unlike plyometric workouts that can leave your knees and ankles begging for mercy, this routine keeps things joint-friendly while still delivering a sweat. It’s perfect for active recovery days, postpartum fitness, or anyone who wants to train smarter. The controlled pace also means you’re less likely to sacrifice form for speed, reducing injury risk and making every rep count.
Meet the Trainers
Rachel McClusky, known for her creative yet accessible routines, teams up with Mikayla Campbell and Nikita Chaudhry—both powerhouse trainers who bring their own flair to the session. Their energy is contagious, and their cueing ensures you’ll nail each move safely. Plus, their outfit details (shout-out to Old Navy, Nike, and APL kicks) prove you don’t need fancy gear to get results—just dedication and a little floor space.
Ready to give it a shot? Tune into Class FitSugar every Sunday on the POPSUGAR Fitness YouTube channel for more killer routines. Your glutes—and your future self—will thank you.
