Guys and girls alike take pride in showing off well-shaped gluteus muscles. Who doesn’t want a fabulous, strong and lifted butt after all? Wondering how to give your buttocks a quick lift? Most importantly, sit less. Research shows that sitting too much causes gluteus muscles to atrophy, which manifests as a saggy butt. Next, start exercising and incorporate gluteus specific workouts into your routines. Try the below circuit for 2 weeks, 3 times a week and see if you notice your buttocks beginning to change.

*Note: The amount of weight you use will depend on your overall strength. I use a 20lb kettlebell because it challenges me and I want to avoid developing larger arms and shoulders (bump it up if you want stronger more toned arms). Guys, you can lift much more than 20lbs! For everyone, the idea is that you want to feel challenged but always safe. Start with less weight at first and see how your body reacts. Then, add more weight over time. 

  • Kettlebell Swings: 25 Reps
  • Dead Lifts: 25 Reps
  • Bridge Lifts: 25 reps
  • Torso Extensions on the Extension Hyper Extension Bench: 10 Reps

Do this entire circuit 3 times without a break between the reps or sets (ok 15 to 30 seconds is fine if you need to catch your breath). Make sure that at the top of each exercise you squeeze your glutes in towards one another firmly (you want to see an indentation on the sides).

After the completion of the above circuit, hop on a treadmill and walk fast, at about 4.8mph, or at whatever pace gets your heart rate up and allows you to take super long strides. Walk for at least 20-minutes.

Facts About Glutes:

  1. There are 3 of them: gluteus maximus, gluteus medias and gluteus minimus
  2. They motor our legs
  3. They allow for hip extension and rotation
  4. They allow for pelvic and spinal stabilization
  5. They evolved to enable us to stand upright
  6. The gluteus maximus is the largest and strongest muscle of the body!
  7. Glutes that are balanced between strength and flexibility help to alleviate low back pain