The 5-Minute Butt Workout You Can Do Every Day

woman dressed in cold-weather workout gear doing a Bulgarian split squat in the park
This 5-minute butt workout targets all of your glute muscles for the ultimate daily booty burn.
Image Credit: martin-dm/E+/GettyImages

Whether you're running to drop off the kids at school or lifting heavy groceries up a flight of stairs, every day is glute day, as far as we're concerned.

In fact, training your glutes daily is a good thing — you just want to make sure you're working all three muscles: your gluteus maximus, gluteus medius and gluteus minimus. Targeting all three glute muscles distributes the effort evenly and allows you to maintain a daily training regimen.

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You also want to keep your daily routine short, and this 5-minute butt workout provides the perfect dose. Doing 5-minute glute workouts every day might not seem like a lot, but their butt-boosting benefits add up over time.

Ready to get started? Do each exercise for 45 seconds and rest for 15 seconds between each move.

Move 1: Sumo Squat

Time 45 Sec
Activity Body-Weight Workout
Body Part Butt
  1. Stand with your feet a little wider than hip-width apart with your toes turned out.
  2. Bend your knees and lower your butt down into a squat, driving your knees out toward your pinky toes, while keeping your chest up and back flat.
  3. Drive through your heels to stand back up and squeeze your glutes at the top of the movement.

Move 2: Alternating Lateral Lunge

JW Player placeholder image
Time 45 Sec
Activity Body-Weight Workout
Body Part Butt
  1. Stand with your feet hip-distance apart.
  2. Step your right foot out to the side, keeping your feet flat.
  3. Push your hips back and down, bending your right knee and straightening the left leg. Your weight should be in your heels and your chest should be up.
  4. Drive through your right foot to stand back up and return to the starting position.
  5. Repeat for 6 reps and then switch sides.

Move 3: Bulgarian Split Squat

Time 45 Sec
Activity Body-Weight Workout
Body Part Butt
  1. Stand in a split stance (about 2 to 3 feet) with your right foot in front and your left foot on top of an elevated surface, like a chair or bench, toes tucked.
  2. Bend your knees, dropping your back knee straight down. Your right knee should form a 90-degree angle. Make sure your left hip is stacked above your left knee. Get your left knee as close to the ground as you can.
  3. Drive through your right heel to stand.
  4. Repeat for 22 seconds and then switch sides.

Move 4: Clamshell

Time 45 Sec
Activity Body-Weight Workout
Body Part Butt
  1. Lie on your side with knees bent and your hips stacked. Rest your head on your bottom arm and place your other arm in front of you for balance.
  2. Keeping your heels together, rotate your top knee open until you feel the tension in your side glute.
  3. Lower your knee back down to the starting position.
  4. Perform for 22 seconds and repeat on the other side.

Move 5: Glute Bridge

Time 45 Sec
Activity Body-Weight Workout
Body Part Butt
  1. Lie on your back with your knees bent and your feet hip-width apart.
  2. Press your heels into the ground and drive your hips toward the ceiling, squeezing your glutes at the top. You should form a diagonal line from your knees to your shoulders.
  3. Lower your butt back down to the starting position.

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