A strong butt isn’t just for filling out those jeans (or beloved TikTok leggings). There are many benefits to giving some attention to your tush.
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“Strengthening the glutes are a great way to support the low back, aid in pelvic alignment, and improve posture,” Dani Schenone, RYT, holistic wellness expert for Mindbody, tells SheKnows. “Also, stronger glutes make stairs a bit easier to climb, and heavy objects a bit easier to lift.”
According to Jennifer Jacobs, CPT and founder of The J METHOD, our glutes are made up of three different muscles Gluteus Maximus, Gluteus Medius, and the Gluteus Minimus. “The Gluteus Maximus is the largest glute muscle. It helps keep us upright when sitting or standing,” says Jacobs. “The Gluteus Medius helps with the rotation of the leg and the stabilization of the pelvis. And the Gluteus Minimus is the smallest and deepest of the three main glute muscles, also an important part of rotating lower limbs and keeping the pelvis stable when we move.”
When it comes to working your glutes, Schenone says you work them as often as it feels good to work them. “If you move intuitively and with mindfulness, you will naturally work them out more. Don’t attach a hard and fast rule to it. Simply do it when you remember. Health is a marathon.”
Getting that perky peach needn’t be difficult nor does it require a whole lot of time. In fact a five-minute workout for your butt can hit all areas of your backside that will keep your butt strong and toned. Below are examples of the perfect five-minute workout for your butt by personal trainers that might be short on time but packs a powerful punch.
Ass Kicker Sequence
Stand on all fours (shoulders over wrists, hips over knees). Lift the right leg back behind you. Flex hard into your toes and point them downward. Bend the knee. The sole of your foot will be skyward.
Jacobs recommends doing these exercises for a total of two sets for each move: perform each move for a total of two sets or circuit from one move to the next completing the circuit twice.
Clam Shell: Lying on your side, keep the heels together and the hips stable. Make sure your heels, hips and shoulders form a straight line. Lift the top leg 3 – 6 inches while maintaining contact of the ankles and ensuring that the hips are not rotating back behind you. If your hips rotate or move, decrease the range of motion. Movement should be slow and controlled throughout. Perform 10 repetitions then switch sides.
Toe taps: In a standing position, transfer all your weight into one leg and bend the knee slightly. Then reach out with your other leg, leading with the heel, and tap the toe to the ground out to the side. The goal with this drill is to remain still as a statue with the upper body by engaging your core. The leg that you are standing on shouldn’t move and the knee slightly bends throughout the set with the knee tracking in the same direction of your toes. The foot that is tapping the ground should be tapping light enough not to break an eggshell. Perform 10-15 reps each leg.
Single leg hip hinge: Stand tall with your feet hip to shoulder-width apart, and your arms at your sides. Raise one foot off the floor so that you’re only standing on one leg. Keep your grounded knee in a slight bend and maintain this knee-position from start to finish. Tense your thighs, glutes, and abs, and pull your shoulders down. Keeping your spine neutral , push your hip and hamstrings back and lower your torso by hinging at your hips. Your elevated leg should move with your torso. Try to lower your torso until it’s parallel to the floor without dropping your chest down lower than your grounded knee. Reverse the movement by driving your hips forward, and return to the starting position. That’s one rep. Perform 8-12 reps on each side.
Vickers recommends doing each exercise for 40 seconds with a 20-second break in between.
Hip Thruster: This one is a great exercise to activate the glutes and prepare them for heavier movement. You can make it a little harder by placing a dumb bell, dead ball or barbell plate on your lap. Lie on your back with your knees bent and your feet on the floor. Squeeze through the glutes to bring your hips up towards the sky and hold for a beat, before slowly releasing back down.
Once you’ve mastered the moves using your own bodyweight, Jacobs suggests increasing the demand and strengthening your glutes by adding resistance with the help of a mini-band
“Resistance bands provide external resistance that your muscles must work against causing your glutes to work harder to deliver more results,” Vickerd adds. “A set of mini-bands is one of the most versatile and convenient pieces of equipment that you can own and is a surefire way to light up your glutes.”
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A version of this story was published April 2021.
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