Doing this 5 minute daily glute exercises routine will firm up all your butt muscles. As well as this strong glutes have a range of benefits including improving core stability, protecting the low back and enhancing sport or fitness performance. See below for more about the benefits of glutes training.
About this workout
Level: beginner/intermediate
What you need: all you need is comfortable clothing. If you’re working on a slippery surface such as a laminate or tiled floor, then do the workout either barefoot or in non-slip footwear.
Daily glute exercises chart
There are 3 exercises in this routine:
- Leg lift behind – primarily works the main glute muscle (maximums)
- Side leg lift – focuses more on the smaller glute muscles (medius & minimus)
- Side squat – works all 3 of the muscles.
You do 3 sets of the exercises, with the number of repetitions decreasing with each set, as shown in the chart. Exercise instructions are below the chart.
Exercise instructions
The benefits of 5 minutes glute exercises a day
The glute muscles—comprising the gluteus maximus, medius, and minimus—are among the most powerful muscles in the body and play a key role in movement, stability, and injury prevention.
Improved core stability and posture
The glutes form part of the core, working alongside the abdominal muscles, lower back, and hip stabilizers. Strong glutes help maintain a neutral pelvic position, preventing excessive anterior pelvic tilt (overarching of the lower back).
Reduced risk of low back pain
Weak glutes force other muscles, particularly the lower back, to compensate for their lack of support. This often leads to muscle imbalances and strain in the lumbar spine. By strengthening the glutes, you take pressure off the lower back, reducing the likelihood of chronic pain or injury. Additionally, glute activation improves spinal alignment, further decreasing stress on the vertebrae and discs.
General movement efficiency
From walking and running to climbing stairs and lifting objects, the glutes are involved in nearly every lower-body movement. Strengthening them improves power, endurance, and balance, making everyday activities easier and reducing fatigue. Athletes, in particular, benefit from stronger glutes, as they contribute to better sprinting speed, jumping ability, and overall lower-body strength.
Injury prevention
Weak glutes can lead to compensations in other muscles, increasing the risk of knee pain, hamstring injuries, and even ankle instability. Strengthening these muscles provides better alignment for the lower body, reducing stress on the joints and minimizing the risk of injuries from physical activity.
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