6 exercises to lift your glutes

Flat glutes, saggy or drooping… Not exactly the look you were hoping for! If you dream of a rounder, perkier bottom, exercise can be a good place to start. Here are 6 moves to work your glutes.

Saggy bum: which exercises should you focus on?

If your bum is drooping or your gluteal fold has dropped, it’s best to vary your moves. The six exercises below work the glutes in different ways. Squats and lunges involve bending your legs. Bridges involve lifting your hips off the floor. The donkey kick and the plank involve raising a leg. They also work your thighs, abs or hamstrings.

You’ll need little or no equipment. The fitness ball and the resistance band are both optional. For the bridge, you can raise your feet with whatever you have to hand. For the plank, you only need the band if you already own one.

Exercise 1: Squats

The timeless squats are back! No surprise there — it’s the ultimate move for lifting drooping glutes…

• Stand with your feet hip-width apart, back straight, and hands clasped together in front of you.
• On the inhale, bend your knees and push your hips back slightly, as if you were about to sit down.
• On the exhale, rise back up, keeping your back straight throughout.

Complete a set of 10 to 15 squats, and aim for 2 to 3 sets in your workout routine. This exercise works both your glutes and your thighs. To go further, have a look at our tips for firmer thighs.

Exercise 2: Bridge with ball

A strength-training exercise that engages the abs, hips and glutes.

• Lie on your back with your head, shoulders and spine firmly grounded.
• Bend your knees and place a fitness ball under your feet, or simply elevate your feet slightly using whatever equipment you have to hand.
• On the inhale, lift your hips off the floor. Your thighs, glutes and abs should do the work of raising your body while you keep everything aligned.
• Hold the position for a moment, then lower back down.
• Repeat 10 to 15 times.

Exercise 3: Bridge with leg raise

A variation on the bridge that adds a leg raise.

• Start in the basic bridge position, but with both feet flat on the floor.
• On the inhale, lift your hips by pressing through your thighs, abs and glutes.
• Once your hips are raised and pointing upward, extend your right leg straight — either in line with your body or slightly higher if you feel comfortable.
• Hold the position for a moment, then lower back down slowly.
• Repeat the movement 4 times, then switch legs.

2 to 3 sets of 10 bridges (with 5 leg raises on each side) will work your body: glutes, thighs and abs.

Exercise 4: Donkey kick

Another fitness staple — the Donkey Kick! A fantastic exercise for lifting the glutes and working the hamstrings.

• Get on all fours with your knees and forearms on the floor. Keep your back flat and your weight evenly distributed.
• On the inhale, kick one leg back with the knee bent. Your thigh should be parallel to the floor, your knee bent at a right angle.
• Return to the starting position.
• Repeat 10 times, then switch legs.

2 to 3 sets of 20 kicks is a good method for working your glutes. And for more variety, discover other exercises for the bottom of your dreams!

Exercise 5: Plank with leg raise

An active core exercise, made even more effective with a resistance band.

• Face down, hold yourself up on your hands with arms extended and toes on the floor.
• If you have a resistance band, loop it around your ankles.
• On the inhale, raise one leg.
• Lower it back down and repeat the raise 4 more times.
• Then switch legs.

Tough, isn’t it? But it’s a good one for working the glutes, and for more ideas, see our tips for a beautiful, rounded bottom! Add 2 to 3 sets of 10 raises to your routine.

Exercise 6: Lunges

We finish with lunges… Because when it comes to working your glutes, they’re a real classic!

• Stand with your feet shoulder-width apart, arms at your sides.
• On the inhale, step one foot forward while the other leg extends behind you.
• Lower as far as you can: shift your weight forward, keep your back straight and your head aligned, with your front leg bent so the thigh is parallel to the floor. At the back, the leg is also bent, the thigh perpendicular to the floor and the heel lifted.
• On the exhale, push back up. The drive comes from the front leg.
• Repeat 4 more times, then switch legs.

2 to 3 sets of 10 lunges per session and you’ll really feel the burn — but it’s all for a good cause!

How can you lift your glutes quickly?

There’s no shortcut: what matters is consistency. Rather than piling on the reps in a single session, build these exercises into your regular workout routine. Stick to the number of reps and sets given for each one.

Focus on form rather than speed: back straight, body aligned, controlled movements and breathing in time with the effort. If you feel any pain, stop and ask a doctor or a qualified professional for advice.

Frequently asked questions

Which exercises can help lift the glutes?

The squat (exercise 1) is one of the exercises featured in this article for working the glutes. You’ll also find bridges, the donkey kick, the plank with leg raise and lunges, which each work the glutes in a different way.

How can I lift my gluteal fold?

The bridge with leg raise (exercise 3) and the plank with leg raise (exercise 5) both involve lifting a leg to work the glutes. Keep your body well aligned, and add squats and lunges for variety.

How can I work my glutes on all fours?

That’s the idea behind the donkey kick (exercise 4). It works your glutes and hamstrings. You’ll find the step-by-step instructions and the number of reps in the exercise itself.

Related articles

• 6 exercises for the glutes with a small ball
• 8 squat exercises with a ball
• 6 Pilates Exercises with a Small Ball

Useful categories: Slimming the Buttocks, Slimming Exercises.

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