Get Down for a Glute Workout in 30 Minutes or Less

For many of you, today marks day one for your BIG goal for the year. If you haven’t set a resolution yet, GREAT. Set a SMART goal instead – these goals are Specific, Measurable, Attainable, Relevant and Time-boxed.

When a goal has all of these attributes, you’re much more likely to achieve it. These subtle tweaks will turn your resolution into a goal:

  • Instead of saying, “I’m going to run a marathon in 2016,” say, “I’m going to join a running group and start a training program in April to prepare myself to run the Bank of America Chicago Marathon in fall of 2016.”
  • Instead of saying, “I want to eat healthy in 2016,” say, “I’m going to grocery shop on Sundays so that I do meal prep to pack my lunch four days of each work week.”
  • Instead of saying, “I’m going to workout more in 2016,” say, “I’m going to take three HIIT classes complimented by two heavy lifting days each week in 2016.”

One problem that seems to get in the way of healthy goal after healthy goal is the perception that there just isn’t enough time to fit in a workout. For days when it just feels like you can’t break away from work, the house or a busy week on the road for work, remember that doing SOMETHING is better than doing nothing. Setting aside 30 minutes in your hotel room before that big client dinner is not only admirable, it’s important. You’ll feel more clear-headed and you’ll sleep better.

This workout only requires bodyweight and a spot on the floor.

Do three sets:

  • For set one, do 1 minute for each exercise
  • For set two, do :45 for each exercise
  • For set three, do :30 for each exercise

Of these exercises (check the photos and explanations below):

  • Supermen
  • Leg circles in the superman position
  • Toe pokes on all fours (right side)
  • Lifted hamstring curls on all fours (right side)
  • Straight leg pulses on all fours (right side)
  • Toe pokes on all fours (left side)
  • Lifted hamstring curls on all fours (left side)
  • Straight leg pulses on all fours (left side)

Supermen: Laying face down on the floor, bring your hands behind your head. Lift your upper body and your lower body, engaging your entire leg as you do. Keep your gaze straight down.


(All photos in this post by Christiana Basso)


Leg circles in the superman position: Staying face-down, engage your entire leg, keeping it as straight as possible. Circle your lifted leg in, then all the way back around again. You can keep your upper body lifted slightly, or relax it.

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Doesn’t make sense? Just watch this boomarang.

Toe pokes up: On all fours with your shoulders over hands and your knees right under your hips, point your toe and poke it up towards the ceiling, moving about two inches up and down. Make sure that your hips are square to the floor below you.


Bend and straighten: On all fours, lift your knee up to hip height and bend your knee to 90 degrees. Keeping your knee lifted, bend and straighten your leg. Keep your hips square to the floor below you and never let your foot drop below hip height.

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Straight leg pulses: With your leg straight behind you and your foot at or a little above hip height, pulse your heel up and down. Move only two inches up and down.


(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

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About Jeana Anderson Cohen

Jeana Anderson Cohen is the founder and CEO of a premiere wellness media destination that creates content and community to help womxn live better lives and achieve their goals. Before founding health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison - and fresh out of college she worked on the '08 Obama campaign in Michigan. From there, she created and executed social media strategies for brands. aSweatLife fuses her experience in building community and her passion for wellness. You can find Jeana leading the team at aSweatLife, trying to join a book club, and walking her dog Maverick.