If you choose to do cardio, long strength training sessions can feel like a slog. However, if you just add a 5 minute butt workout to do right after your run or any other type of cardio, you can add some serious strength training benefits to your routine.
If you do cardio, you could think You will challenge all of your lower body muscles, but to really hit your glutes, your workout needs to be a little more targeted. Your glutes are made up of three different muscles – your glutes (the largest of the three muscles), the glutes, and the glutes – and different movements trigger different areas, says NASM-certified personal trainer Lauren Leavell, owner of Lauren Leavell Fitness in Philadelphia SELF.
Your gluteus maximus fires with movements like hip joint (like good morning exercise), while side-to-side movements (like side band walks) affect your gluteus minimus and medius, Leavell says.
Building strength in all of these areas can not only improve your cardio performance, but also help prevent injuries. Your glutes are part of your core system, Leavell says, and having a stronger core can build lower back strength and fight lower back pain.
Additionally, adding this type of specific buttock work to your routine can help you use those muscles better as you run, which can help build a safer gait, she says.
Another benefit of this 5 minute butt workout is its focus on one-legged work: many people have imbalances in their glutes, and working each side individually you can identify and fix it.
If you notice more weakness on one side, or have more problems on one side than the other, make sure to slow down the movements on that side, Leavell says. “Think about your muscles and where you should be feeling those movements,”
Ready to start? Here’s what you need for a 5 minute buttock workout that will get your heart buffeted – and if you have a little more time to devote to glute strength training, you can also try the straight set option listed at the end. (When you’re done, just make sure you do some stretch after your workout. The four stretch is a great option, Leavell says.)
What you need: A training mat for more freedom of movement and a mini band. You can also use a dumbbell for added resistance on some of these movements if you have access to one.
How it goes: Perform each of the first three movements for 30 seconds each. You perform the fourth move, the clamshell, for a total of 60 seconds – 30 seconds per side. Don’t try to rest between trains. Complete a total of two rounds.
Sideways ribbon walk
Demoing the moves are Jeanette Eng (GIF 1), a NASM certified personal trainer, Ironman finisher, and SAG actress; April Nicole Henry (GIF 2), a strength athlete from New York City; Nikki Pebbles (GIF 3), a New York City-based fitness trainer and an AFAA and NCCPT certified personal trainer and group fitness trainer; and Salma Nakhlawi (GIF 4), founder of StrongHer Girls and strength trainer.