If you're looking for a glute workout that's equal parts challenging and uplifting, Mercedes Owens has got you covered. This 30-minute session isn't just about sculpting your lower body—it's about embracing the grind with a smile. Owens, a seasoned trainer based in Los Angeles, brings her signature blend of humor and motivation to every rep, reminding her class that progress isn't always pretty, but it's always worth it. Whether you're a fitness newbie or a seasoned athlete, this no-equipment workout is designed to meet you where you're at while pushing you to new heights.
The Power of Playful Persistence
Owens doesn’t just lead a workout—she creates an experience. Her philosophy? Fitness should be fun, even when it burns. "Everything doesn’t have to be pretty or perfect," she says mid-squat, encouraging her class to embrace the struggle. This mindset shift is key for anyone who’s ever felt intimidated by fitness culture. Instead of chasing unattainable perfection, Owens focuses on effort, growth, and the sheer joy of movement. It’s this approach that keeps her students coming back, whether she’s teaching at Barry’s or collaborating with Nike Well Collective as a Nike Trainer.
No Equipment, No Problem
Forget dumbbells or resistance bands—this workout proves your bodyweight is all you need to fire up those glutes. Owens strategically structures the session around foundational lower-body moves like lunges, donkey kicks, and hip thrusts, emphasizing controlled tension over speed. The beauty of bodyweight training? It’s accessible anywhere, anytime. But don’t mistake accessibility for ease. Owens’ variations—like pulsing at the bottom of a lunge or holding a squat—ensure your muscles are working overtime. And if you’re craving extra burn? Assistant Madisyn Maniff demonstrates how small tweaks (like eliminating rest between reps) can dial up the intensity.
Modifications for Every Body
Fitness isn’t one-size-fits-all, and Owens makes sure of it. On the right, assistant Poofy Moffitino offers scaled-down versions of every exercise, proving that modifications aren’t a cop-out—they’re smart training. Knee issues? Swap curtsy lunges for reverse lunges. Need a breather? Hold a static glute bridge instead of pulsing. Owens’ inclusive cues—"Your version is the right version"—reinforce that fitness is about honoring your body’s needs. Meanwhile, Maniff’s advanced options (like adding ankle weights) cater to those craving an extra challenge. The takeaway? This workout grows with you.
Why Time Under Tension Wins
Owens is a big believer in time under tension (TUT)—the concept that slowing down movements maximizes muscle engagement. Instead of rushing through reps, she encourages her class to savor the burn, whether it’s a three-count pulse or a 10-second hold. "This is where change happens," she says, mid-glute bridge. Research backs her up: TUT increases metabolic stress, a key driver of muscle growth. Plus, it’s a game-changer for injury prevention, as controlled movements reduce joint strain. Whether you’re a TUT newbie or a pro, Owens’ cues make it easy to harness the technique.
Building Strength Beyond the Mat
The real magic of Owens’ class? It’s not just about physical gains—it’s about mental resilience. By reframing discomfort as empowerment ("Get dirty and walk away stronger"), she helps students build confidence that transcends the workout. This mindset is especially potent for women, who are often socialized to avoid "messy" effort. Owens flips the script, celebrating sweat, shaking muscles, and even the occasional stumble. It’s a reminder that strength isn’t just in your glutes—it’s in your grit.
Ready to join the fun? Press play, embrace the burn, and remember: Progress > perfection. And hey, if you finish walking funny the next day, you’re definitely doing it right.
