The Glute Workout From Hell

It’s time to put that cushion you sit on all day to work with this 10-minute glutes workout from trainer BJ Gaddour.

It’s as simple as it gets: one exercise, two variations, 10 minutes, but your butt will be burning by the end. Watch Gaddour perform the workout in the video above.

“You can never get enough glute work,” he says. “Weak glutes will lead to poor squatting and deadlifting results, back pain, and your pants and shorts won’t fit the way you want them to.”

Here’s how to do it: start with the shoulders-elevated single-leg hip thrust, which hits your quads and glutes. Perform 5 reps with your right leg, followed by 5 reps with your left leg. That’s 1 round. Do as many rounds as you can in 5 minutes.

Then you’ll do a feet-elevated single-leg hip thrust following the same exact format for 5 minutes.