Gravity Fighting Glute Exercises

glu·te·us     ɡlo͞otēəs/ noun
plural noun: gluteus muscles - Any of three muscles in each buttock that move the thigh; the gluteus maximus, gluteus medius and gluteus minimus, the largest of which is the gluteus maximus. ​

Though they are the largest muscle in the body, it is easy to forget about them. After all they are behind you!  But a drooping bottom is not a great look.  Below are some of my favorite butt raising exercises that can be done in the gym or at home. They are very effective and much cheaper than a  surgical butt lift or enhancement.

My preference is to do a focused glute workout two times a week and incorporate ongoing work through other exercises. Step mill is a  great cardio option for glutes. I will often add a glute-focused exercise on my leg day and some Smith bar squats to warm up on other days. 

If you have been working out for a while, use a weight that allows you to complete the exercise but feels like you are working hard. You can use dumbbells, weighted straight bars and plates. If you are new to working out, or its the first time you have done these exercises or balance is an issue, do them first with no weight until you feel confident. Slowly add weight to make the exercise more challenging. I also mix up my exercises choosing  a few that I perform with a heavy weight (3 -5 sets of 8 - 10 reps) and others with a lighter weight (5 sets at 20 reps).

Final words:  Focus on great form with a challenging weight and/or reps and vary the exercises. Even switching exercise order can often change the intensity.


The following require some equipment or should be done at a gym
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Single Leg Deadlifts

Smith Machine Squat  primary muscle is quadriceps but glutes are secondary and its one of my favorites because I can go deep with the weight without  stressing my lower back.

Stiff Legged Deadlift

Ball Leg Lift for Glutes

Inverted Leg Press

Butt Blaster   (Butt blasters vary depending on manufacturer. Be sure to review instruction on the equipment.)

Minimal equipment needed, can be done almost anywhere

Step Ups (Beginners should do without any weight first)

Lateral Band Squat Walk

Leg Fire Hydrants

Squat with Side Leg Lift

Weighted Curtsy Lunge  (I like to alternate legs. The video here shows one leg at a time.)

Forward/ Back Lunge ( Add weight as you advance.)

Plie Squats with Calf Raise (Add a barbell across upper back to increase difficulty.)
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