Lift & Tone Your Butt After 35 With These Workout – As we age, our bodies naturally undergo changes that can affect strength, posture, and mobility. But here’s the good news: focusing on your glutes—yes, those powerhouse muscles in your backside—can make a world of difference. Strong glutes aren’t just about aesthetics; they play a crucial role in supporting your spine, protecting your knees, and keeping you moving with ease as you get older.
“Many people underestimate the importance of glute strength, especially as they enter their late 30s and beyond,” says Dr. Lisa Carter, a certified physical therapist and fitness expert specializing in aging and movement. “Your glutes are the foundation of functional movement. They help you walk, climb stairs, bend over, and even sit down comfortably.
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Why Strong Glutes Matter After 35
After 35, muscle mass and bone density naturally decline if not actively maintained through resistance training. Weak glutes can contribute to lower back pain, knee issues, and balance problems—all common concerns as we age. Strengthening your glutes helps counteract these effects by stabilizing your hips, supporting your core, and improving overall movement efficiency.
“Think of your glutes as shock absorbers,” explains Dr. Carter. “When they’re strong, they take pressure off your joints and spine, reducing wear and tear. This is especially important for staying active and independent as you grow older.”
Also Read: Melt Belly Fat & Tone Your Core in Just 15 Minutes Daily Workout
Now, let’s get to work!
Five Glute-Focused Exercises for All Levels
1. Glute Bridges
This foundational exercise activates your glutes while being gentle on the joints, making it perfect for beginners.
- How to Do It: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels and squeeze your glutes as you lift your hips toward the ceiling. Lower back down with control.
- Muscle Activation Tip: Imagine squeezing a quarter between your cheeks at the top of the movement.
- Modifications: Place a small pillow under your lower back for extra support, or add a resistance band above your knees for more challenge.
- Reps/Sets: 3 sets of 12-15 reps.
2. Step-Ups
Step-ups mimic real-life movements like climbing stairs, helping improve both strength and mobility.
- How to Do It: Stand in front of a sturdy surface (like a low bench or step). Step one foot onto the platform and press through your heel to lift your body upward. Bring the opposite knee up toward your chest, then lower yourself back down with control.
- Muscle Activation Tip: Focus on driving through your heel rather than your toes to engage your glutes fully.
- Modifications: Use a shorter step if needed, or hold dumbbells for added resistance.
- Reps/Sets: 3 sets of 10-12 reps per leg.
Also Read: Avoid These 5 Back-Breaking Exercises After 40
3. Bulgarian Split Squats
A unilateral exercise that targets each leg individually, Bulgarian split squats help correct muscle imbalances and build serious glute strength.
- How to Do It: Stand a few feet in front of a bench or chair. Rest one foot behind you on the bench and lower your hips into a lunge position. Push through your front heel to return to standing.
- Muscle Activation Tip: Keep your torso upright and focus on squeezing your glutes as you stand up.
- Modifications: Perform the move without weights first, or reduce the range of motion by lowering only halfway.
- Reps/Sets: 3 sets of 8-10 reps per leg.
4. Clamshells
An excellent isolation exercise for targeting the smaller muscles around your hips and glutes, clamshells are ideal for beginners and those recovering from injury.
- How to Do It: Lie on your side with knees bent at 90 degrees and feet stacked. Keeping your feet together, lift your top knee as high as possible while keeping your hips stable. Lower it back down slowly.
- Muscle Activation Tip: Place a resistance band just above your knees to increase tension.
- Modifications: Slow down the movement to focus on control, or remove the band if it feels too challenging.
- Reps/Sets: 3 sets of 12-15 reps per side.
5. Deadlifts (Bodyweight Version)
While traditionally done with weights, bodyweight deadlifts are a great way to teach proper hip hinge mechanics and activate your glutes.
- How to Do It: Stand tall with feet hip-width apart. Hinge at your hips, pushing them backward as you lower your torso toward the floor. Keep your back straight and knees slightly bent. Return to standing by squeezing your glutes.
- Muscle Activation Tip: Pretend you’re trying to close a car door with your butt at the top of the movement.
- Modifications: Hold onto a countertop for balance, or perform the move near a wall to guide your form.
- Reps/Sets: 3 sets of 10-12 reps.
Also Read: Start This Anti-Aging Workout Before It’s Too Late
The Secret to Success: Consistency and Patience
Building strong, toned glutes takes time, especially as we age. The key is consistency—not perfection. Aim to incorporate these exercises into your routine 2-3 times per week, gradually increasing intensity as you grow stronger.
“Progress doesn’t happen overnight,” says Dr. Carter. “But every rep brings you closer to feeling confident, capable, and empowered in your body. Celebrate small wins along the way, whether it’s holding a bridge for an extra second or mastering a new variation.”
