In this 10‑minute at‑home glute‑focused workout, instructor Lindsay Baumgren of Nursery Love guides viewers through a high‑intensity, single‑leg circuit using only dumbbells and a box (or floor alternatives). The session consists of five glute‑targeting moves—glute‑bias squat, rear‑foot‑elevated split squat, single‑leg deadlift, step‑up, and single‑leg hip thrust—performed for 40 seconds of work followed by 20 seconds of rest, then repeated on the opposite leg. Throughout, Lindsay provides coaching cues on form, weight selection (15‑20 lb dumbbells), optional modifications, and motivational encouragement, positioning the routine as a spicy add‑on to leg day or a standalone 10‑minute leg blast. The video also promotes community engagement (subscription, free two‑week strength program) and emphasizes adaptability (box height, floor versions) while maintaining a high‑energy, supportive tone.
Chapters
Hi, I'm Lindsay Baumgren of Nursery Love, and this is your 10 minute glute burnout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our community for more accountability and support. All right, you guys, we got your quick and dirty 10 minute glute burnout. A great one to add to leg day. It's spicy. All you need are some dumbbells. You got anywhere From I got 20 pounds today. That's just what I'm going to rock. 15 to 20 pounds, 30s. Grab whatever you have. You're burning out the gluten glutes. Rachel's got modifications. She's going to show you how you can do everything from the floor. I'm going to be using my box here. Okay. We're going to get into some single leg exercises. You got five glute moves. You're going to do each move for 40 seconds of work, followed by 20 seconds of rest. A lot of it is single leg stuff, so you're only going to do each leg once because we're going times two, ten minutes. Ready? Let's go. There's no warmup. You're adding this on the leg day. You are already warm. Your legs are shaking. You're ready to just get after it. We're going for a glute bias squat to start. Weights come between my legs. Slightly hinged over position. Down and up. Gonna stay in that slightly hinge over position to hit more of our glutes. 40 seconds starts in three, two. Let's go. Let's go. Down and up. We're burning out those glutes. A slightly wider stance. Squat. Down and up. Down. You want to really feel the fire at the end of this leg day. You never come all the way up to standing. Oh, there you go. Nice. 3, 4, up. All the way down. 3, 4, up. Feel those legs. Feel that fire? Yes. 40 seconds. Come on. You're in the final 20. Push it right here. You're adding this onto leg day so it's feeling extra spicy. Ten more seconds. Yes. You can finish right here. Last five. Four, three, two. Weights down. There you go. Right away. There you go. I'm going into rear foot. It doesn't matter which foot is forward. You're going to do both feet. So I'm just going to put one leg back here on my box, the other legs out. I'm going into a rear foot elevated. Rachel's just going to give you a standard split squat. 40 seconds, single leg Split squat. It's going to be nice and spicy. 3, 2. Let's roll down and up. You can always double up the weights. My legs are feeling nice and tired after another leg workout before this. So I'm just going to go one dumbbell right here. Feel that fire. What do you think, Rach? We're gonna go 10 second isometric hold at the bottom for the finisher. Oh, I like it. We got 10 more seconds in this split lunge. We hold at the bottom for 10 seconds. In five, four, three, two, drop. Hold, hold. 10, nine, eight. You got this. Seven. Stay with it. Six. Five, four, three, two, one. Oh, that is really spicy. To finish off a leg day. Okay, I'm gonna keep that same foot forward. I'm gonna come closer to my box. I'm gonna go right here. I'm going into a single leg. Single leg deadlift. I'm gonna go rear foot elevated on my box. In three, two. Let's go. So it's a deadlift. Nice. Isolating that front leg. Rachel's getting that same action by going into a staggered stance. 80% in that, that back toe. So in that split squat, we just hit the quads and glutes. Now we're hitting Hammy's glutes. Little hips in there too. This is getting spicy already. Sometimes our shortest workouts are toughest. I think. I think so, too. Holy bananas. Come on. Keep pushing, guys. Right here. What would it look like if I said 10 more seconds? 10 more seconds. Yes, you can. Let's go. Keep pushing. Last five, four, three, two. And you're out. I'm dropping down to one weight. I'm gonna rack it on my back. I'm gonna keep crushing this right leg that I've been crushing. I'm going into a single leg. Step up. Stepping up on my box, lowering down. Okay, Rachel's got your modification. From the floor. 80, 20 squat with a knee drive. We go in three, two. Let's go. Full right foot plants on the box. Drive up, down. You can take it all the way down and step back up right there. I'm really trying to power up through that right heel. Not pushing off that left foot that's on the ground. Driving through the right heel that's on the box. Nice work. You can always double up those weights again. Keep pushing. Drive through that heel. Building strong glutes here. Add it on. Build it up. Come on. It's only 10 minutes. Stack it up. Finish strong. You only do each leg once. You're in the final 10 seconds. Let's go. Last 5, 4, 3, 2, and 1. Nice work. Nice work. I'm taking it to a hip thrust. Rachel's going to a glute bridge. So I'm on my box. Neck and shoulders are going to be resting on my box. I'm going to take that weight, keep it on the same leg. I'm going single leg as long as I can. Might need to drop. Single leg hip thrust in three, two. Let's go. Hover and lift. Hover and lift. Yeah, I'm gasped on that right leg. Down to body weight we go. You can always throw a dumbbell in your hips. Come on. It's 40 seconds. Holy bananas. Those four single leg exercises, back to back, do they stack up? You guys keep pushing right here. Feel that fire and intensity. Those glutes on fire. Oh, hold on. Let's go. Finish strong, guys. Right here. Final ten. Nine, eight. You got this. Seven. Stay with it. Six. Five. Four. Three, two, and one. All righty. That's when you just, like, want to hit the side of your glute because it's so on fire. You know, you just want to hit that muscle. Oh, glutes. Okay, we do it again. Time to put the left leg into some. Some pain. I'm gonna be honest. That's all right. No pain, no gain, right? Here we go. Glute bias squats again. Slightly hinged over. Here we go. 40 seconds. Grab your weights. We go in three, two. Let's go. Down. Hook down. Hup. Oh, you feel that right leg right away? Oh, man. Yeah, it's in the fire. It is spicy. It is tough and challenging. It's only 10 minutes, but, man, like you said, I think our 10 minute leg workouts might be some of our hardest leg workouts. Like, fit a lot in. Holy bananas. Talk about a glute builder. That's what this is. Glute builder workout. We're gonna call this the glute builder. A booty builder. The booty builder with the box. 10 seconds. Tell us your name. Drop your names for this workout in the comments because it is just glutes on fire. Five, four, three, two. Set them down. Shake it out. All right. Rear foot elevated. Rear foot elevated. Split squat with you, with Rachel, if you're with me. Here we go. Real foot elevated. You got 10 seconds. 10 seconds, and we are on the single leg. Fire in five, four. We're gonna hold at the end for 10 seconds. Again in three, two. Let's go down. Here we go. Driving through that front heel. Single leg. Put in the work on the Left leg. Now put in the work on that left leg. Nice work. One rep at a time. Again. You can always double up those weights and always double up those weights. Nice work. You got 10 more seconds in the down, up, then we go. 10 second isometric hold. Are you ready? Because you're there. In three, two, one. Ready? Rage drop hold. 10, nine, eight. You got this. Seven. Yes, you can. Come on, hang in it. Final five, four, three, two, one. Every time. Every time. All right. Single leg deadlift. I'm going back to my box. I'm going to put one foot up on my box. Rachel's going to go to the stagger. Same thing. Just so much fire in this workout. All right, time to hit those hammies in three, two. Let's go, let's go. Hinge, hinge, hinge, drive through that heel. Hinge, hinge, hinge, drive through that heel. Hips and glutes, quads are on fire. Now it's time to get the back of the leg. The hammy's on fire. And then they just stay on fire with step ups and hip thrust. The burn just keeps building his build. Come on, come on. I said you add this onto leg day, but you could totally do this as a standalone leg workout. Like, you got 10 minutes to just get after it. 10 seconds. This is a good one. Really gonna crush Those glutes in 10 minutes. Staying at 5. 4, 3, 2. You're out. Nice work, guys. Step ups. I'm dropping down to one weight. Just that left foot is gonna hit that box. Just that left foot. Rachel's got an 80, 20 squat with a knee drive. 80% of the weight stays in that same leg you've been working. Feel that fire burning? We go in five. Get that weight. Ready? Three, two, let's go. Left foot hits the box. Drive up through it, take it down, hit the box, drive through that heel that's on the box. Nice. Try not to push off my right leg that's on the ground. Really trying to drive up through that left heel. The bigger the box, the more glute stretch you're going to get, the harder it's going to be. You can always decrease the box height. Go to the bottom stair of a staircase. Use what you have. Come on. Hang in it, hang in it. Start where you are. Do what you can. Eight seconds. Finish strong. Let's go. Nice work. Plus four, three, two. You're out. Glutes are shaking. I know. I'm going body weight for this. Last one. Final move, guys. Final move. Good old hip thrust. Single leg I got neck and shoulders on the box. I'm gonna try and float my leg as long as I can. It's a single leg or double leg? Hip thruster. Glute bridge in three, two. Let's go. Here we go. Get comfy. Drive through that heel. I'm thinking about trying to keep my hips nice and even, squeezing through that glute at the top. Nice. Hold for a second. Slow, lower. Drive slow, lower power. Slow, lower. Come on. Halfway down. 20 seconds left. 20 seconds left. I feel like my words just start to jumble together the harder it gets. Come on. 10 more seconds. Yes. You can fight for it. 5, 4, 3, 2, 1. That's all I got. Way to go. You just gotta hit it. It just feels good. Holy bananas. 10 Minute Glute Builder burnout. I don't know what you call that. The Booty buster. The BBB B squared. Just way to go. We'll see you back on the mat when your legs recover. Have a great day. Awesome job crushing those glutes. If you loved it, hit subscribe to our YouTube channel. I've loaded up another quickie 10 minute leg workout for you here. Otherwise, find my free two week strength training program at home in this playlist right here. Have a great day.
