Hold the Phone: There’s a 5-Minute Butt Workout You Can *Actually* Do While Scrolling Through Instagram

Photo: Stocksy/Danil Nevsky

Here's a common dilemma any healthy gal trying to have it all can relate to: When you're super busy and only have a few minutes of free time to either a) scroll through social media searching for dreamy travel or design inspo or b) squeeze in a sweat sesh, which do you choose?

The answer is both, according to Love Sweat Fitness founder Katie Dunlop. "You might as well be productive while you're doing it," figures the fitfluencer with nearly 250K Instagram followers and 200K YouTube subscribers. She's mastered the art of the multitasking workout by combining her screen time with her squats. "Even if you only have five minutes, it's still impactful, and it'll make a difference," she says.

"Even if you only have five minutes, it's still impactful, and it'll make a difference.


Dunlop likes to do lower-body workouts while looking at her social feeds since they leave her hands free. "You can lay there and do some bridge hip lifts, or some traditional squats and get some movement in," explains the fitness trainer. "Before I go to bed, I have an ab-and-booty routine that I usually do every night, and it's my last look at Facebook and Instagram." In particular, there's a handful of moves she says definitely deserve a double tap.

Scroll down to see the 5-minute butt workout Katie Dunlop swears by.

Curtsy Squat
Videos: Abby Maker for Well+Good

Curtsy squat

While standing with your feet shoulder-width apart, shift your weight into your right foot. Cross your left leg behind you like you're doing a reverse lunge, and place the ball of your foot on the ground. Keep your hips facing forward, bend your knees, and hover your back one a few inches off the floor. Push down through your right heel to rise and return to your starting position. Do 15 reps on each side.

Insta Butt Workout

Heel raises—AKA donkey kicks

Start on all fours with your forearms on the ground (elbows under your shoulders). Stack your hips over your knees, feet flexed. Maintaining the 90-degree-angle shape of your leg, lift your right foot into the air as if you're trying to leave a print of your sole on the ceiling. Squeeze your butt, and lower your knee to hover a few inches off the floor. Do 15 reps on each side.

Insta Butt Workout

Jump squat

For this move, your legs should be slightly wider than hips-distance apart and your feet turned out in second position. Tuck your pelvis, lift your chest, and sit down into a deep squat, trying to get your hips in line with your knees (thighs parallel to the ground). As you exhale, jump a few inches off the ground and land lightly back in your squat. Do 15 reps.

Insta butt workout

Reverse leg lift

Stand with your feet shoulder-width apart. Shift your weight into your left heel, and hinge forward at your hips, keeping a slight bend in your standing leg. Extend your right leg behind you on the ground like you're doing a lunge, draw your belly button into your spine, and on an exhale, lift your leg, pointing your toe and squeezing your glutes. Then, slowly lower your leg, either hovering your toes just off the ground or tapping them down gently. Lift to repeat 15 times on each side.

Insta butt workout moves

Regular squat

Finally, finish off your workout with some standard squats. Your feet should be slightly more than hips-distance apart to start with your weight in your heels. Slowly lower your hips back and down as if you're sitting in a chair (keeping your knees over your ankles). Push through your heels to come back to standing, squeezing your glutes at the top. Repeat 15 times.

And to help you tone sans phone, here are five yoga moves that work your lower abs. Plus, the exercise that gets Jennifer Aniston "just drenched." 

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