PBS host Stephanie Mansour of "Step It Up With Steph" demonstrates the backward lunge with lift, which strengthens all the glute muscles.

This 5-minute workout will tone and tighten your butt

Updated 0816 GMT (1616 HKT) October 7, 2020

Think you don't have time for a workout? Join Stephanie Mansour for a five-part series of quick strength workouts and start feeling better, five minutes at a time. This is Part III.

(CNN)If you're not comfortable heading to a gym to use the stair-climbing machine, one area of the body that you can focus on with no equipment whatsoever is your butt.

Gluteal amnesia and "dead butt syndrome" are both terms used to describe what happens when your glute muscles forget how to activate and therefore your hips, low back and legs take the brunt of your movements that require your butt for proper form.
In fact, experts say that sitting for too long can cause this tightness and weakness in the glutes. Taking frequent breaks from sitting and teaching the glutes how to activate through targeted exercises can help.
Your bum is composed of three muscles: gluteus maximus, gluteus medius and gluteus minimis. The gluteus maximus is the biggest muscle in the body, so traditionally in high-intensity interval training, also known as HIIT workouts, or in workouts focused on weight loss, working the butt is a key component to burn more calories and fat.
Furthermore, developing glute muscles can assist in low back pain, improved lower body strength and proper pelvic alignment. Strong glutes help prevent knee injuries during running and lifting exercises, and also support the low back during certain motions.
From an appearance standpoint, the red carpet is always buzzing with celebrities like Jennifer "J.Lo" Lopez and Kim Kardashian, who show off their developed derrieres in designer gowns. Whether your motivation to tone and tighten your butt is functional, appearance-focused, or both, this five-minute butt routine will get your backside stronger in no time.
While the gluteus maximus is the biggest butt muscle, minimis and medius have the important job of helping to stabilize and round out the butt as a whole. These smaller muscles also contribute to the round shape of the backside and strength in the lower body.
In just five minutes with only five exercises, you can tighten and tone your butt as well as the upper thighs and hamstrings. Perform each of these exercises slowly, and connect your breath to movement. Exhale through the mouth as you exert more effort, like when you press up from a position, and inhale through the nose as you move to the position, like when you step into a side lunge.

Backward lunge with lift

As a personal trainer, I teach many different exercises. This one is my favorite glute exercise because it works the standing leg's glute as you lift the other leg up into a lifted position and work that leg's glute. So the exercise is engaging each leg's glute muscles. This helps reduce the appearance of cellulite and also strengthens the entire butt.
Stand with your feet as wide as your hips. Then step the right foot backward into a lunge.
Keep both legs bent at a 90-degree angle.
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Press down through the left foot and straighten the left leg for support as you lean forward. Then lift up the right leg and try to straighten it in the air. Lower the right foot down into the reverse lunge.
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