In today’s culture of overscheduling, overworking, and instant gratification, we’re always looking for ways to get a great workout in the least amount of time…but is that really possible? Sometimes, yes it is! Research indicates that a muscle needs 10 sets of challenging work a week to grow in strength and size, regardless of rep range, as long as you take your sets to near-failure.

Here’s how anyone can achieving the healthy, yet trendy look of filled-out and shapely glutes, in just 15 minutes a day 3 times a week.

Start With Mobility

If your joints are restricted by short, tight muscles, those muscles aren’t going to fire (contract) very well. If muscles aren’t firing, they aren’t going to grow!

To find out if your client has restricted glutes, instruct them to lie supine and hug knees in toward armpits by holding behind your thighs. If they get close pretty easily, then glute flexibility is probably ok! If you struggle to bring them in, then they definitely need lengthening.

Now, if the legs are released, how far away do they drift from the chest if your client was to try to keep them in place? Significant drift indicates a lack of mobility.

Foam rolling, a form of muscle release, can help!

Foam Rolling 101

Minutes 1-2:

If you’ve never used a foam roller you may have seen one in a gym or on the shelves at a store. They come in varying densities—the softer, the easier they are on tissue. The more firm, (or textured) varieties will dig deeper and feel more intense. Start soft!

Sit your left cheek on the surface of the foam roller and cross your left ankle over right knee. Feel around for tender spots all around the “meat” of your glutes. If you find a tender spot, sit on it for at least 30 seconds before moving on to another spot. Spend a minute per cheek! (or more if you have the time! Trust me, it hurts so good!)

Dynamic Warm-up

Minutes 2-4:

Static stretches (that you hold for at least 30 seconds) are a no-no for warming up because they decrease muscle power. This may be appropriate if you have a really restricted muscle, but generally, moving through a stretch dynamically is a better preparatory approach.

2:00-2:30: Start by marching in place for 30 seconds with high knees.

2:30-3:00: Start hugging one knee into your chest at a time, alternating sides for another 30 seconds. This will help stretch the glutes without relaxing them.

3:00-4:00: Take a wide stance with feet pointing slightly away from each other. Hinge forward at your hips but keep back flat and chest lifted! You should be looking straight ahead. Start to shift your weight side to side so one knee is bent and the other is straight–basically, alternating side lunges.

The Workout

MInutes 4-14:

Now for the work! The following should be done in circuit style, i.e., complete one set of each exercise then rest for 30 seconds and begin the next one!

Glute Gains Workout

The following can be completed at any stage of fitness, simply advance with weights as you get stronger!

4:00-5:00: Floor Bridge

Whether a beginner or seasoned fitness enthusiast, the bridge is an essential move to target the glutes by concentrating solely on hip extension—the gluteus maximus’ main job. Starting here helps you focus solely on contracting your glutes.

How: Lay on your back on the floor with knees bent, feet and legs parallel, and low back pressed into the floor. You may also place a looped exercise band above your knees to help activate the gluteus medius muscles that help round out the appearance of the glute complex.

Take a breath in first, and lift your pelvis off the floor starting with your tailbone. Slowly raise your hips and spine towards the ceiling one vertebra at a time. Go slowly, keeping abs engaged and breathe out fully. At the top, your back should still be flat and booty burning.

Breathe in as you slowly lower back down. (The controlling movement of the exercise is where most strength is built!) Perform 15 reps, or stop if form starts to fail.

*Progress by elevating your upper body to a ball or bench, and eventually, adding weight on top of your upper thighs.

5:00-5:30 REST

5:30-6:00 Rotation Squat

This movement activates all the muscles in the glute at once. Score! Start in a close-stance semi-squat position. Step out and open to the right so that your feet land in a right angle to each other, into a sumo squat stance. Return to start and switch sides. Do 10 reps per side.

*Progress by holding dumbbells on your shoulders.

6:00-6:30 REST

6:30-7:30 Single-leg Reach (Left Side)

Single-limb work recruits smaller, stabilizing muscles and stimulates greater growth than using both sides for the same movement.

How: If you have killer balance, do this one balanced with the opposite leg in the air. If you’re a beginner, rest your opposite toe on the floor or on an unstable surface like a half-ball. Do not shift any weight into that foot. Reach for the floor in front of your left foot with your right hand while bending at the hip and knee. Go as low as you can without losing a straight spine. Do 10-15 reps.

7:30-8:00 REST

8:00-9:00 Single-leg Reach (Right Side)

REPEAT 1-4

14:00-14:30 Figure 4 Stretch Left

Lie on your back, cross your left ankle over right now and pull right thigh in towards chest. Hold.

14:30-15:00 Figure 4 Stretch Right

*Bonus: After 2 weeks of this routine, you can drop the foam rolling and instead, add a minute of skater hops at the end of each strength circuit.