Not Every Day Is High Energy—But Every Day Counts
Let me be real with you—this wasn’t some hardcore, hour-long session.
But it was consistent. And that’s what really matters.
You’ve heard me say it before:
You don’t have to go hard every day. But you do have to go.
So I took it back to basics with a glute-focused bodyweight squat routine that left my buns burning and my mindset reset.
No gym. No weights. No pressure.
Just a short, efficient bodyweight workout built on staple squat variations that get the job done.
Why This Bodyweight Workout Still Hits Hard
Let’s stop underestimating the power of squat variations.
Just because it’s bodyweight doesn’t mean it’s basic.
This routine challenged:
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My glutes, from every angle
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My core, because bodyweight work still needs control
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My discipline, because I could’ve skipped it—but I didn’t
And the best part? You can do this anywhere—living room, hotel, park, backyard. No excuses.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Seated Squats | 2 | 20 | 30 sec | Use a sturdy chair or bench. Control the sit and drive up with your glutes. |
| Standard Bodyweight Squats | 1 | 20 | 30 sec | Stand shoulder-width, lower with control, drive through heels. |
| Bulgarian Split Squats | 1 | 15 each leg | 30 sec | Rear foot elevated on bench or chair. Keep knee aligned with ankle. |
| Jump Squats | 1 | 20 | N/A | Land soft. Use arms to generate lift. |
| Reverse Lunge Pulses | 1 | 8 each leg | N/A | Stay low and pulse. Small movements, big burn. |
Rest: 30 seconds between all sets.
Super Set: Jump Squats + Reverse Lunge Pulses
Why These Moves Matter
Let’s break it down—each exercise plays a role in glute growth, joint stability, and movement efficiency.
✅ Seated Squats
Helps with glute engagement, especially if you’re working on depth or mobility. Teaches you to drive from the heels and not rely on your quads.
✅ Standard Squats
Your foundational move. Targets glutes, quads, and core. Every fitness level benefits from these—even pros.
✅ Bulgarian Split Squats
A game-changer for glute isolation and single-leg strength. Forces your core and stabilizers to work overtime—especially if done slow and controlled.
✅ Jump Squats
Explosive power + glute activation + cardio = total body burn. And if you do them right, you’ll feel the AFTER burn 🔥
✅ Reverse Lunge Pulses
Small pulses, huge payoff. These finishers fire up the glute medius and make sure you’re squeezing every last bit of strength out of the move.
Do This When:
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You don’t have time for the gym
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You’re low on energy but still committed
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You want to feel your glutes without loading your spine
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You’re traveling, at home, or need a low-impact routine that still brings results
Coach’s Tip:
Don’t sleep on simplicity.
This bodyweight workout can feel like fire if you slow down, focus on form, and actually engage your glutes.
No rushing. No sloppy reps. Just intentional movement.
Final Thought: Consistency Builds the Cake
This wasn’t my longest workout.
It wasn’t my hardest.
But I showed up.
I super-setted. I burned. I built.
And that’s what matters.
- 👉🏾 Save this for your off days, travel days, or mental reset days.
- 📲 Text JOIN to (754) 816-8473 for more real-life routines that wor
- 💬 Tag @kiatheceo when you try this—drop a 🍑 if your buns feel it after.
Because it’s not about doing everything.
It’s about doing something—and doing it well.
