10-Minute Standing Glute Workout With Rachel McClusky | POPSUGAR FITNESS

Warmup & Squat Series (00:16)

1. Tempo Squats – 3 counts down, 1 count up
2. Full-Range Squats – regular pace
3. Squat Pulses – up an inch, down an inch
4. Sumo Tempo Squats – toes turned out, 3 counts down
5. Sumo Full-Range Squats
6. Sumo Pulses – up an inch, down an inch
7. Sumo Hold – static hold at bottom

Standing Glute Activation (Left Side) (03:13)

1. Standing Knee Pull + Back Pulse – left leg forward, right leg back
2. Standing Back Leg Pulses – right leg pulses up
3. Standing Knee Pulls – right knee pulls in

Standing Glute Activation (Right Side) (04:38)

1. Standing Knee Pull + Back Pulse – right leg forward, left leg back
2. Standing Back Leg Pulses – left leg pulses up
3. Standing Knee Pulls – left knee pulls in

Side & Diagonal Leg Lifts (05:50)

1. Side → Diagonal → Back Leg Lifts – left leg
2. Diagonal Pulses – left leg hold and pulse at diagonal
3. Side → Diagonal → Back Leg Lifts – right leg
4. Diagonal Pulses – right leg hold and pulse at diagonal

Squat Twist & Kick Series (07:56)

1. Squat-Twist + Squat-Kick – hands behind head, alternating sides
2. Low Squat Hold
3. Lunge Squat Transitions – alternating legs, staying low
4. Repeat Squat-Twist + Squat-Kick
5. Repeat Low Squat Hold
6. Repeat Lunge Squat Transitions
7. Final Squat-Twist + Squat-Kick
8. Final Low Squat Hold

Cooldown Stretch (11:01)

1. Wide-Leg Forward Fold
2. Side Lunges (Right & Left)
3. Frog Stretch
4. Roll-Up + Deep Breaths