5-Minute Butt Workout Video | For Lower Back Pain-Relief

 Hi, I'm Ranada.  

Welcome to Ranada Fitness!  An online-based community where I provide you with safe, quick and effective online workouts.  Workouts you can easily incorporate into your daily routine that you can do anytime, anywhere.  At home, work or when you travel. 

Today's online workout is one of my favorite workouts.  And, If you suffer with lower back pain like so many other people do, this workout is for you!   This workout will help you increase muscle strength, core stability and mobility where you need it the most.   

Let's get started!  Click on the YouTube video below. 



Props:  Grab a yoga mat, towel or find a carpet space to workout on.  And grab a hand towel to place under your head (two towels if needed) and make your way onto the floor and lie on your back.  


  • Bend your knees and place your feel onto the floor. 
  • Allow your arms to relax down by your side. 
  • Take a nice inhale through your nose and open mouth exhale and, (breathe in and out two more times).

Step 1

  • Draw your abdomen in (just a little bit, to engage your neutral pelvis.)
  • Squeeze and release your buttock muscles for six repetitions. 

Exercise prep

  • Squeeze your buttock muscles and lift your pelvis off the floor, and hold this position.  Next, start with first exercise below.

Note:  Make sure to keep your feet, knees and legs hip joint distant apart, which is about two fist width apart.


Exercise #1  Lift and lower your pelvis up and down for ten repetitions.  

Exercise #2  Lift your pelvis up to a bridge pose, and hold position for five breathes.  

Exercise #3  Hold bridge pose position and, do 10 controlled pulses.

Step 2

Exercise #4  Hold your right heel up, keep your hips level and lift and lower your pelvis up and down for ten repetitions.

Note:  If you feel any type of strain in your back while performing this exercise, decrease your range of motion or keep both heels on the floor.  If you still feel a strain in your lower back, stop the exercise.  

Exercise #5  Lower your right heel down and lift your left heel up, and repeat the exercise on this side for ten repetitions. 

Exercise #6  Lift both heels off the floor.  Hold, this position and lift and lower your pelvis up and down for ten repetitions.  

 Here's a bonus exercise, because I LOVE to give challenges to help you get stronger, and to help you reach your full potential!  

BONUS EXERCISE:  Gluteal lifts with knees together and feet approximately shoulder width apart.  

Step 1

Bring your knees together, place your feet approximately should width apart and lift your heels off the floor.  

Next, lift and lower your pelvis for up and down for ten repetitions.  

NOTE: If you feel pain or any strain in your knees or in your back, stop.  Instead, do regular gluteal lifts by keeping your feet, knees and legs parallel and hip joint distance apart.  

Step 2

Next, keep your pelvis lifted.  Hold, this position for five full breathes.  


Props:  Place a folded hand towel underneath your head.

Knees Into Chest Stretch

  • Bring both knees in towards your chest.
  • Hold this position for three breathes. 

Eagle Leg Stretch 

  • Keep your knees bent.
  • Place your right knee over your left knee.
  • Pull your knees in toward your chest.  
  • Hold this position for three breathes.
  • Repeat this stretch on the other leg.  
  • Hold position for three breathes.

Note:  Do supine figure four stretch if you have pain or discomfort while performing eagle leg stretch.  For supine Figure four stretch, stay on your back.  Place your right ankle in front of your left knee while keeping your left foot on the floor with your knee bent.  Keep your right knee out to the side about shoulder width apart.  Hold this stretch for three breathes.  

Supine Hamstring Stretch (this is a hamstring stretch while lying on your back)

  • Bend your left knee and place your left foot on the floor.
  • Extend your right leg up towards the ceiling wherever your leg feels comfortable for you.
  • Hold your right leg up and place both of your hands onto the back part of your upper right leg.
  • Make sure to keep your pelvis on the floor while performing this exercise.
  • Hold this stretch for three breathe.
  • Repeat this stretch on the other leg.

Modifications: Use a prop such as a pillow case, yoga belt or exercise band.  Hold each end of a pillow case, exercise band or yoga belt and wrap the prop behind your extend leg up toward your ankle while performing the exercise for additional support.

Supine Single Straight Leg Stretch

  • Draw one knee in toward your chest.
  •  Straighten your opposite leg, relax your leg and foot onto the floor.
  •  Hold stretch for three breathes.
  • Repeat this stretch on the other leg. 
  • Hold stretch for three breathes.


Place both feet onto the floor, turn onto one side and push yourself up to a seated position.  

You are done for the day.  Great job, and I hope to see you next time!  

If you enjoyed today's 5-minute workout, please subscribe to Ranada Fitness Youtube channel by clicking on the subscribe link.  

Please share this 5-minute workout video link, https://youtu.be/e2qYeJd5vLg If you know of anyone who suffers with chronic lower back pain.  Help others get stronger, feel better and to give them the perfect gift of health and well-being.

For more free YouTube workouts, check out my 5-Minute Core Workout | While Keeping Your Neck and Shoulders Tension-Free, click here.

If you have questions or comments, please comment below.  I would love to hear from you!

To an amazing, healthier you,

Ranada xo 



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