A Six-Minute Glute Workout, and Why the Speaker Says It Lifts the Whole Butt

The Routine, Step by Step

The workout starts on the floor with hip bridges. The host has viewers lie on their backs with their feet shoulder-width apart and their heels about two fists' distance from the buttocks. Keeping the abdominals engaged, viewers lift their hips 30 times and then hold the top position for 10 seconds.

The second set changes only the foot position. Viewers move their feet a little farther from their hips, which the host says shifts the work toward the back of the thighs. This set is also 30 hip lifts followed by a 10-second hold.

The routine then moves to all fours, where viewers do a sequence of four moves on one side:

Bring the heels together, 20 times.
With the knee bent at 90 degrees, open the leg out to the side, 20 times.
Extend the leg out to the side and lift it, 20 times.
Lie on your side, lift your hips, and move the top leg, 20 times.

The same four moves are then repeated on the other side, with the host telling viewers they're almost done. The workout finishes with viewers lying face down and lifting both legs 20 times.

5:57

"Not Just a Glute Workout"

Once the exercises are over, the host asks viewers not to click away yet. They say they want to explain the reasoning behind the routine, to help people stay motivated.

Their central claim is that the routine tones the entire buttock area, not just the glutes. That area includes the buttocks themselves, the back of the thighs, and what they call the bulges on the sides of the buttocks. Working all three, they say, tones and lifts the butt three-dimensionally.

Why Train the Back of the Thighs

The host expects viewers to ask whether training the back of the thighs is really necessary, and says it is. Their reasoning is that for women, the muscles at the back of the thighs tend to weaken. If they aren't trained, they keep getting weaker. Meanwhile, people end up relying on the front of the thigh, which becomes tense as a result.

They call the next point the important one: the back-of-thigh muscles and the buttocks are connected, so working that area really lifts the butt. They also claim that, visually, the legs will look about 3 cm longer. As evidence, they point to their own before-and-after photos. They say they achieved that change mainly through stretching and working out.

7:02

Stretching as a Companion, or an Alternative

The host recommends following the workout with a separate stretch, which they reference in the video and describe as quite effective. That stretch focuses on the hips and legs. They say it makes the butt really lift, to the point where viewers might feel their legs "weren't even legs before."

They also offer a softer option, framed half-jokingly as something they "won't say out loud." People who don't like working out can just stretch, because releasing those muscles lets the butt lift naturally. In their view, this workout is for people who have already started using those muscles regularly and want to strengthen them further.

The host adds that understanding why each exercise matters is what has helped them stick with working out, and that this is why they wanted to share the explanation. They also apologize in case they're speaking incoherently, since they had just finished the workout and were very hot.

7:50

Shorter Workouts Ahead

The host admits this workout was fairly long. They point out a contradiction in their own advice: they tell viewers to work out every day, yet they mostly post long routines. They say that from the next video on, they will also post 3-minute workouts that people can do daily, even on days when they aren't feeling motivated.