7 Minute Booty Workout Using Glute Bridges Only

June 4, 2019
A woman is doing a glute bridge at home

Tired of booty workouts that are too complex and painful for your knees? Don’t think it’s possible to train your glutes without doing squats, lunges, or jumping exercises? Well, I’m here to tell you that it’s very possible! In fact, I have the perfect booty workout routine for you! I’ve created a fun 7 minute equipment-free booty workout for anyone who wants to effectively train their gluteus muscles, give their booty and legs a burn, and train at the comfort of their home without hurting their knees! This entire workout routine consists of one pose only, and no the pose is not a squat or a lunge! So, if you’re tired of doing booty exercises that hurt your knees, or require too much strength and time, you have to try my 7 minute booty workout routine! No fluff, no squats, no jumping, no excuses! 

Disclaimer: This post may contain affiliate links. If you purchase by clicking on the link, I may be compensated – at NO additional cost to you. Read the full disclosure here. My blogging dreams would not be possible without you, so thank you for your continous support. It means the absolute world to me! XO


I’d like to welcome you to the second workout of the Travel Around the World Workout Series: The London GLUTE Bridge 7-Minute Workout. 

This workout has been designed to target your glutes (gluteus maximus, medius and minimus muscles) and your thighs in only 7 minutes! Yes, 7 minutes! And did I mention that no weights are required?  

If you’re new here, take a moment to learn about my travel around the world workout series below! 


In this FUN workout series we will be”traveling” around the world virtually – and completing a variety of workout routines and challenges, each inspired by different locations (a city, state, country) in the world. The location and goal will  vary for every routine. 

Every workout routine or challenge in this series has been designed to target either a specific muscle or a group of muscles in your body. And to ensure that you follow each workout routine properly and effectively, every single exercise will be demonstrated through a drawing/gif/clip made and provided by the owner of this blog and for this blog only. The demonstration of every exercise will facilitate your ability of following every exercise, whether you have any familiarity with the exercise or not. 

FEATURES included in every Workout Routine:

  • Exercise name(s)

  • The time every exercise should be completed for – both regular & modified versions

  • Proper exercise demonstration

  • Progress Bar – to help you track your progress

  • FREE workout routine printable 


The second stop we are making in this “Travel around the world workout series” is the city of LONDON. Inspired by the iconic London Bridge, this workout will only consist of GLUTE bridges and glute bridges variations. So, if you’re a fan of ground workouts and glute bridges, this workout will be perfect for you! With that being said, get ready, warm up, and let’s begin…. 



I have provided a modified version of this booty workout for anyone who is at a beginner level. 

So, you have the option of either following the regular version or following the modified version of this workout, depending on your level of fitness and how long you want to workout for

The regular version is 7 minutes, while the modified version is only 5 minutes. 

So, choose what suits you the best and let’s begin!

Begin Workout

Glute Bridges: 1 Minute

Modified Version: 30 seconds 

Workout Progress

Left-Leg Glute Bridges: 30 seconds 

Workout Progress

Glute Bridge Hold: 1 Minute 

Modified Version: 30 seconds 

Workout Progress

Right-Leg Glute Bridges: 30 seconds 

Workout Progress

Close Glute Bridges: 1 Minute 

Modified Version: 30 seconds 

Workout Progress

Left-Leg Glute Bridge Hold: 30 seconds 

Workout Progress

Glute Bridge: Alternating Leg Raise: 1 minute  

Modified Version: 30 seconds 

Workout Progress

Right-Leg Glute Bridge Hold: 30 seconds 

Workout Progress

Glute Bridge: 1 minute 


Workout Progress

I hope you guys enjoyed this 7 Minute Booty Workout! I definitely want to hear all about your experiences with this workout! So, keep me updated! xo

Until next time,



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***Although GABBYABIGAILL has taken much time, consideration, time and research to ensure the accuracy of the workout routine displayed above, GABBYABIGAILL will not be responsible or liable for any actions taken by your part. You are responsible for completing every exercise in the most safe manner – because no one knows your body better than yourself. Therefore, warm up properly prior to this workout, exercise safely & enjoy your results!***

All content (graphics, illustrations, and text) on this blog (post) is Copyright © 2019 GABBYABIGAILL, All Rights Reserved. You may NOT reproduce or copy any illustrations without the permission of the owner or without giving credit to GABBYABIGAILL once permission is granted.

Comments (10)

  • Chocoviv

    June 4, 2019 at 12:43 pm

    Thank you for this! I love the images for guiding!

    1. admin

      June 15, 2019 at 1:00 pm

      Glad you do! Thanks for stopping by.


  • Samantha

    June 5, 2019 at 2:56 pm

    These work outs are definetly added to my list! Great butt building workouts. I didn’t realize all of the various work outs in this one pose.

    1. admin

      June 15, 2019 at 1:01 pm

      Yay, happy to hear! Yes, glute bridges are AMAZING.


  • Meilifisayo

    June 5, 2019 at 3:15 pm

    Love this kind of post – just did my little exercise I did 4mins though

    1. admin

      June 15, 2019 at 1:02 pm

      Ahhh, I’m happy to hear! Thank you for trying (:


  • The Newbury Girl

    June 10, 2019 at 10:12 am

    First, I really love the helpful step-by-steps & illustrations! I’ve been trying to be better wbout working out consistently and this definitely seems like something I can add to my routine. Thanks for sharing, girl! 💜

    1. admin

      June 15, 2019 at 1:02 pm

      Yay! Let me know how it goes (: Thanks for reading, girl!


    2. Chocoviv

      June 24, 2019 at 6:48 pm

      Great workout!

      1. admin

        June 27, 2019 at 2:19 pm

        Thank you.

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