5-Minute Glute Workout
- Time
- 5:00
- Level
- All levels
- Equipment
- None. A resistance band makes it harder.
Strong glutes help your back, your knees and your walking. They also switch off when you sit all day.
This is mostly floor work, so the glutes do the job instead of your thighs taking over.
Glute bridge
Push through the heels, squeeze hard at the top for a second.
0:40
Next: Single-leg bridge (left)
The routine
- 40s
Glute bridge
Push through the heels, squeeze hard at the top for a second.
- 25s
Single-leg bridge (left)
One foot planted, the other leg straight. Hips level.
Easier: Regular bridge.
- 25s
Single-leg bridge (right)
Other side.
Easier: Regular bridge.
- 15s
Rest
Breathe. Shake out whatever just worked.
- 25s
Donkey kicks (left)
On hands and knees, press the foot up toward the ceiling. No arching.
- 25s
Donkey kicks (right)
Other side.
- 25s
Side-lying leg raise (left)
Top leg slightly behind you, toes forward. Lift and lower slowly.
- 25s
Side-lying leg raise (right)
Other side.
- 15s
Rest
Breathe. Shake out whatever just worked.
- 40s
Sumo squat
Feet wide, toes out. Sit straight down, knees track over toes.
- 40s
Bridge hold with pulses
Hold the top of a bridge and pulse the hips an inch up.
Tips
- You should feel these in your butt, not your low back or hamstrings. If you don't, slow down and squeeze harder at the top.
Questions
Can a 5-minute glute workout make a difference?
Yes, especially if you sit a lot. Short daily glute work is enough to get them working again and build strength over weeks.
Is this the same as a butt workout?
Yes. Glutes are the butt muscles.
Got another five minutes?
Why five minutes at a time works: movement snacks.