According to Michelle Ditto, training development manager for Pure Barre, your gluteus maximus, the largest muscle in your body, is naturally quite strong. However, if you're aiming to sculpt a perky and shapely derriere that accentuates your jeans perfectly, it's crucial to focus on three key movement patterns: lunges, squats, and hinges. Additionally, paying attention to muscle engagement, maintaining proper form, and emphasizing the mind-body connection during these exercises are essential for optimal results. "Form is truly king when it comes to building strength," stresses Ditto.
As we age, it's common to notice sagging skin and specific body areas losing firmness. This becomes even more pronounced if you have a sedentary lifestyle or work a desk job with limited opportunities to move around. Strengthening your glutes, as well as your entire body, becomes especially important. Ditto recommends strength training as the most effective exercise form for toning and perking up your glutes. "To challenge your glutes and achieve toning and firming, you may need to incorporate novel equipment, new exercise variations, increased time under tension, or a combination of these factors to stimulate your muscles in a fresh way," Ditto adds. "Intensifying your workouts can help you overcome plateaus and enhance strength and mobility, which ultimately impact your daily life beyond exercise!" It's worth noting that adding intensity to your workouts varies from person to person, as there is no one-size-fits-all approach, explains Ditto. Certain glute-targeting exercises might be more challenging for you and easier for someone else, or vice versa. "This depends on your typical training routine and whether you incorporate multi-joint and multi-planar movements into your fitness regimen. Self-assessment plays a vital role in determining the need for an additional challenge," advises Ditto.
Now, if you're eager to elevate your glutes to new heights, continue reading for Ditto's top recommendations on exercises that will give you a perkier butt after turning 30.
1) Split Squats:
This exercise primarily targets the glutes while also challenging your balance, strength, and hip mobility. To perform split squats:
- Place a bench or ledge behind you and hold a dumbbell in each hand.
- Sit down on the bench and bring your left foot forward.
- Position the top of your right foot on the bench.
- Bend your knees and descend into a split squat.
- Push through your front foot to return to a standing position.
- Squeeze your glutes at the top.
- Aim to perform three sets of eight to 12 reps on each side.
2) Weighted Step-ups:
This exercise enhances balance, coordination, and glute activation. To perform weighted step-ups:
- Find a workout bench, box, or sturdy stool.
- Hold a dumbbell in each hand with your arms extended by your sides.
- Plant your right foot on the box and push through that foot to stand up tall.
- Allow your left leg to trail in the back of the box.
- Gradually step back down onto your left foot.
- Aim to perform three to five sets of 10 reps per side.
3) Single-Leg Deadlifts:
This exercise improves strength, stability, and hip mobility while targeting the glutes. To perform single-leg deadlifts:
- Stand with your feet hip-width apart and a barbell or dumbbells in hand.
- Slightly bring your left leg back.
- Soften your right knee and hinge forward while raising your left leg.
- Focus on the hinge at the hip rather than the height of your leg.
- Keep your hips square and think of reaching the weight and your left hip equally toward the floor.
- Squeeze your glutes and press through your right foot to stand back up.
- Aim to complete three sets of eight to 10 reps.
4) Tabletop Leg Abduction (Fire Hydrant Variation):
This exercise targets the gluteus medius and obliques while improving hip stability. To perform tabletop leg abductions:
- Assume a tabletop position on all fours.
- Straighten your right leg to the side, keeping it aligned with your hips.
- Point your toes toward the ground.
- Gradually raise your leg, pause at the top, and slowly lower it back down.
- Aim to perform three sets of 15 reps on each side.
- You can increase the challenge by incorporating a resistance band on your thighs or ankle weights.
5) Banded Glute Bridges:
This exercise directly activates the glutes and provides additional resistance with a band. To perform banded glute bridges:
- Lie on your back on a workout mat and bend your knees.
- Place a loop resistance band just above your knees.
- Align your heels below your knees and extend your arms at your sides on the ground.
- Squeeze your buttocks to press your hips up and off the floor while pressing outward into the resistance band.
- Hold the position at the top of the bridge and gradually lower back down.
- For an added challenge, lift one leg straight up and perform a single-leg glute bridge.
- Aim to incorporate three sets of suitable repetitions into your routine.