I’m teaming up with Kroger to share this 5-minute Glute Toning Workout for busy moms.
In college I went to the gym every day. Now, as a mom, finding consistent time for exercise is much harder. That’s why I love this 5-minute Glute Toning Workout — it’s short, effective, and simple to do anywhere, even on the busiest days.
Below you’ll find the three moves that make this routine work so well, plus one common issue that can undermine your efforts and what to do about it.
5-Minute Glute Toning Workout
Perform each set below one time per workout. For an extra challenge and more toning, repeat the entire sequence a second time.
Set 1 – Leg Lifts
Stand firmly on your left leg and use a wall or chair for balance. Keep your right leg straight and lift it behind you until you feel tension in the glute — this is your starting point. From there, lift the leg a couple of inches higher until your glute tightens, then lower back to the starting lifted position (leg remains raised). Repeat 10 times.
After the tenth rep, hold the leg at the high point and perform five small pulses without lowering between pulses. After the fifth pulse, hold that contracted position for five seconds. Release and repeat the same sequence on the right leg.
Set 2 – Bent Leg Lifts
Stand on your left leg with support from a wall or chair. Bend your right knee so your shin is parallel to the floor, then lift the leg out to the side at about a 45° angle. From that position, lift the leg slightly behind you until you feel the glute engage, then return to the bent 45° position. Complete 10 repetitions.
On the tenth rep, hold at the point of tension and pulse five times, then hold the maximum contraction for five seconds. Release and repeat on the other side.
Set 3 – Wall Sit
Stand with your back against a wall and slowly slide down into a seated position with your thighs parallel to the floor. If parallel causes knee discomfort, raise your position so your thighs form about a 45° angle instead. Hold this position for 30 seconds.
If 30 seconds is too challenging at first, start with 10 seconds and increase your hold time each session until you reach 30 seconds or longer.
Quick video demo
The one thing that could be sabotaging your progress
Sweating during exercise causes your body to lose both water and electrolytes. Dehydration or an electrolyte imbalance can cause dizziness, nausea, fatigue, and other symptoms that make it hard to stick with workouts. Staying properly hydrated before, during, and after exercise — and maintaining adequate electrolytes — helps you feel better and perform consistently.
I like to keep bottled distilled water that includes electrolytes on hand because it supports hydration without added calories, sugar, or unnecessary additives. Choosing affordable, simple options helps make hydration an easy, everyday habit.
These water bottles are available in multi-packs and individual sizes, and some come in light, natural flavors. The bottles are often made from recycled PET, which is a positive step toward reducing environmental impact.
This short routine is an efficient way to target the glutes on days when time is limited. Combine it with regular hydration and progressive increases in reps or sets to see better strength and tone over time.
This is a sponsored conversation written by me on behalf of Kroger. The opinions and text are my own.