Note: These glute exercises are not gender-specific — experts recommend them all for both men and women.
Everyone wants a better butt these days, and not just to look good in jeans. A strong set of glutes can stave off injuries, improve athletic performance, and help you move well as you age.
“Walking, running, jumping, change of directions, and, well, just about everything is better with strong glutes,” says Brett Jones, MS, ATC, CSCS, founder of Applied Strength.
And not to drop a truth bomb but, most of us need to be doing glute exercises — and aren’t.
“Lack of use is the biggest reason so many people tend to have weak glutes,” says Cassandra York, PhD, MS, RD, CSCS, best-selling fitness author and a professor at Central Connecticut State University.
“We don’t walk as much as we used to. We don’t take the stairs. And when we do move, we tend to be quad dominant,” says York.
Over time, having weak glutes can lead to hip, knee and low back pain. Athletes with glute weakness are also prone to acute injuries such as ACL tears and hamstring strains.
A good butt workout should target the muscles of the entire glute complex: the big, power-producing gluteus maximus, and the smaller, stabilizing gluteus medius and minimus.
Below, York, Jones, and award-winning personal trainer Katie Gould share 13 effective butt exercises you can do at home with minimal equipment.
All you need for these glute exercises is a flat resistance band/mini band and a kettlebell.