4 No-Kneeling Booty Workouts You Can Do at Home

No equipment, no kneeling, and no problem—these 4 short and spicy booty workouts will get your glutes fired up with minimal strain on your knees or wrists. Whether you prefer standing moves or floor-based Pilates, these routines prove that you can sculpt and strengthen your glutes comfortably at home.

Each workout is beginner-friendly, low impact, and only 10–15 minutes long. Grab your mat (optional), press play, and get ready to lift, tone, and feel that satisfying burn!

1. 10-Minute Standing Glute Workout With Rachel McClusky (PS Fit, aka POPSUGAR Fitness)

If you’re looking for something quick, upbeat, and floor-free, this 10-minute standing glute workout with Rachel McClusky is a total win. It’s low-impact, beginner-friendly, and includes both a warmup and a cooldown stretch—so your body feels great from start to finish.

Rachel’s cheerful, friendly energy makes the workout feel like you’re training with a friend who’s cheering you on. You’ll target your glutes, move to the rhythm, and finish with that “feel-good burn” that leaves you smiling.

2. 10-Min Standing Booty Workout With MIZI – No Squats, No Lunges, No Jumping

This standing routine from MIZI proves you can build strength and tone your glutes without ever touching the floor. There are no squats, no lunges, and no jumping—just effective, knee-friendly moves that isolate and strengthen your glutes.

MIZI also sprinkles in helpful form tips throughout, so you can feel confident you’re doing each move correctly. It even includes a warmup and cooldown stretch to keep things balanced and beginner-friendly. Short, simple, and surprisingly satisfying!

3. 12-Min Booty Sculpting Pilates With Move With Nicole

Prefer to stay on the floor? Nicole’s 12-minute Pilates-inspired booty workout is the perfect match. You’ll stay on your side or back the entire time—no kneeling, no squats, no lunges, and no jumping. It’s calm and controlled, but don’t be fooled: your glutes will be on fire by the end!

This workout is a great pick for beginners who want something gentle on the joints but still seriously effective. With Nicole’s soothing voice and mindful pacing, it’s a short and sculpting session you’ll want to come back to again and again.

4. 10-Min Booty Workout With Pamela Reif – Training for a Bubble Butt (No Jumps, No Equipment)

Pamela Reif’s workouts are known for their intensity—and this one delivers a fast, effective glute session in just 10 minutes. You’ll move through a mix of standing and floor exercises to upbeat music, with 30 seconds per move and zero breaks.

This routine targets both your booty and legs, building strength and tone without any jumping or wrist pressure. It’s low impact but seriously burns (in the best way). If you love structured, music-driven workouts, this one’s for you.

Ready to Lift and Tone?

No need for fancy equipment or long sessions—these quick, low-impact booty workouts are proof that small efforts add up. Whether you prefer standing routines or floor-based Pilates, each video gives you a fun, joint-friendly way to strengthen your glutes at home.

💪 Check out even more at-home workouts on FitlyCafe and find the perfect session for your mood, schedule, and fitness level!