No offense to all the hearts out there, but the glutes are the body’s engine.
They propel you forward when you walk or run, and come into play during the majority of your daily movements.
Since these butt muscles are so active, it is important to keep them strong and functional to age well.
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You may not be worried about glute strength in your 30s or 40s, but it may be a contributing factor to whether you can maintain your independence in your 70s and 80s.
So, how do you start to build a stronger butt?
William Dotson, a NASM-certified personal trainer at The Edge Fitness Clubs, says you can do it from the comfort of your home and without picking up a single weight—at least to start with.
He shared the following three glute-strengthening exercises.
If you perform each movement slowly and with control, you’re likely to feel the burn by the final set.
Once you have perfected your form, or if you find the exercises too easy, you can try adding more reps, sets or some weight to level up.
1. Bodyweight squat
Sets: 4 Reps: 10-20 Rest: 60sec
- Stand with your feet shoulder-width apart and your toes angled out slightly.
- Bend your knees and push your hips back to lower. Keep your center of gravity over your heels and your knees in line with your toes.
- Lower until your hips are at the same height as your knees, or as close as your mobility allows.
- Press your feet into the floor to stand upright.
Form tips:
- As you stand back up, do not let your knees collapse in.
- Focus on squeezing your glutes as you stand up.
“Squats are a foundational movement pattern and should be part of most people’s workout routines in some form,” says Dotson.
“They are one of the most functional movements in day-to-day life. Whether you’re picking something up off the floor or standing up off the toilet, you’re essentially doing a squat. Squats work the quadriceps as well as the gluteus maximus.
“There are numerous variations and ways to add weight and difficulty to squats, but bodyweight squats are a simple, equipment-free version.”
2. Single-leg glute bridge
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Sets: 3 Reps: 8-10 each side Rest: 60sec
- Lie on your back with your knees bent and your feet flat on the floor. Make sure that your lower back is flat against the floor and your tailbone is tucked.
- Lift one leg so your knee is over your hip.
- Press into the floor with your other foot, squeezing your glutes to raise your hips until your knee, hips and shoulders are in a straight line.
- Pause, then lower your hips back to the floor with control.
- Complete all reps on one side, then swap.
Form tip:
- Focus on keeping your core engaged and your back straight.
- Your torso should move in a solid unit, rather than rolling off the floor one vertebrae at a time.
“These exercises allow you to really target the glute muscles,” says Dotson, who adds that this exercise is particularly helpful for people who have trouble feeling gluteal engagement when squatting.
“These single-leg bridges allow you to really focus on the muscle and build your mind-muscle connection,” he says. “They also help with daily activities like walking and climbing stairs.
“This exercise primarily works the gluteus maximus, as well as the hamstrings. It also engages the core and can help with stabilization.”
3. Leg arc
Sets: 3 Reps: 7-10 each side Rest: 60sec
- Stand with your feet hip-width apart and your knees slightly bent.
- Keeping your weight on your right foot, move your left foot forward as far as you can while keeping your toes on the floor.
- Sweep your left foot in a wide arc around and behind you, keeping your toe lightly on the floor throughout.
- Reverse the movement.
- Do all your reps on one side, then switch sides.
Form tips:
- Keep your hips facing forward and your weight in the heel of your standing foot.
- Keep your back flat, avoiding arching it as you bring your foot around and back.
- If balance is an issue, place one hand on a wall or chair.
“This exercise is great for building both stability and mobility,” says Dotson. “It helps with balance and also builds core stability. It primarily works the gluteus medius, which runs along the outside of the pelvis.”
William Dotson is a NASM-certified personal trainer (CPT) working at The Edge Fitness Clubs, where he helps clients build strength, confidence, and lasting lifestyle habits through personalized fitness programming. He has a background in philosophy and theology, and brings a thoughtful, holistic approach to training, emphasizing both physical transformation and overall wellbeing.
