Do you dream of building firmer, more sculpted buttocks but are struggling to find the time? If so, we have fantastic news: Achieving toned glutes doesn’t have to be complicated or time-consuming. All you need is to incorporate the right exercises into your fitness routine and make time for them every week. That’s why we chatted Mike Masi, CPTa certified personal trainer at Garage Gym Reviews who shares 10 simple but effective glute exercises to get rid of a “pancake butt” once and for all.
Building strong glutes is like building a solid foundation for a house. A stable back gives your body a strong foundation for all the movements you perform every day. Strengthening your glutes makes everyday activities easier, increases athletic performance, reduces the risk of injury, and gives your lower back the support it needs.
We get it – not everyone has hours of time every day for intense leg workouts that lead to exhaustion and sore muscles the next day. Luckily, Masi created these glute exercises for those with busy schedules. Whether you’re working out at home, at the gym, or doing a quick workout between work meetings, these expert-designed exercises are your ticket to a shapelier, more confident you. Read on for the best glute exercises to get rid of a pancake butt. And next, don’t miss the 5 best strength training programs for flabby arms.
Straight leg deadlift
First on our list of glute exercises to get rid of a pancake butt is the straight-legged deadlift. The deadlift is a classic multi-joint exercise, and this variation is ideal for toning the butt.
To perform deadlifts with straight legs, Masi says: “Stand upright with your feet about hip-width apart and your toes pointing straight forward. Push your hips back as if you were closing an open drawer behind you. “Keep your back as straight as you are.” Lean forward at your hips. Ideally, your spine is at or nearly parallel to the floor. At this point, grab the weight and return to standing. Be careful not to stretch too much at the top of the rep.” Perform three sets of eight to 10 reps each, or five sets of five reps if using heavier weights.
RELATED: People Are ‘Retro-Walking’ and Swear by the Benefits: ‘My Posture is Almost Perfect Now’
Sumo deadlift
Next comes another variation of the deadlift. The sumo deadlift is a powerful movement designed to activate your hamstrings and glutes.
“Stand upright with your feet at least twice as wide as your hips and your toes pointing at at least a 45-degree angle,” Masi instructs. “Press your hips back slightly as you bend your knees. Keep your knees away from each other as you descend. Your back remains straight throughout the exercise. Then take the weight and return to standing. Be careful not to stretch too much at the top of the movement. Aim for three sets of eight to 10 reps, or five sets of five if using heavier weights.
Goblet squats
Goblet squats are a fantastic exercise for working the entire lower body – especially the glutes.
“Stand with your feet hip-width apart and let your toes point about 10 degrees outward. You can hold a dumbbell or kettlebell as close to your chest as possible. Push your glutes back as you sit with your back to the floor. Don’t let your toes or heels come off the ground or let your knees buckle inward. Return to a standing position once you are as low as possible,” says Masi. Perform three sets of 10 to 15 reps.
RELATED: The 5 Best Strength Workouts to Shrink Your “Apron Belly.”
Lunges while walking
This dynamic exercise is a surefire way to tone your butt while simultaneously engaging your quadriceps and hamstrings.
“Stand with your feet together and hold dumbbells or kettlebells in each hand,” says Masi. “Step one foot forward and lower your body until your back knee touches the floor. Your spine remains straight, but may be tilted slightly forward so that the weights in your hands rest on your forefoot. In this position, most of your weight should be on your front leg as you push through that leg while your back leg lifts off the ground and stands back up. Do three sets of 10 to 20 reps per leg.
Lateral hip abductions
Lateral hip abductions are a targeted exercise designed to isolate and strengthen the gluteus medius, a large muscle in the buttocks.
Masi says, “Lie on your side against a wall and place your shoulders and hips together. The bottom knee may be bent and the bottom of that foot may be flat against the wall. Top leg stays straight and your toes stay straight.” Point straight forward. Push the heel of your top leg up the wall until you can go no further. Make sure your toes point forward. Perform three sets of 10 to 20 reps per leg.
RELATED: 10 Strength Training Exercises for Beginners to Sculpt a Toned Body
Shellfish
This simple but effective exercise is fantastic for training the glutes.
“Place a small resistance band with loops around your knees, then lie on your side with your legs stacked and knees bent at a 45-degree angle,” Masi instructs. “Open your top knee as wide as possible without moving your spine or pelvis while keeping your feet together. Close and repeat.” Perform three sets of 15 to 30 reps per side.
Hip thrusts
For the next exercise, we’ll move on to hip thrusts – another strength exercise that focuses on the glutes.
“Sit on the floor with a bench behind you. Bend your knees so your feet are flat and about shoulder-width apart. Lean against the bench so your shoulder blades touch without your hips lifting off the floor. Then drive through your feet as you extend your hips toward the ceiling. Squeeze your glutes throughout the entire rep.” Aim for three sets of 12 to 20 reps. Masi adds, “You can add weight by using a weighted barbell at the front of your hip.”
Banded side steps
Masi tells us: “At the end of your shoelaces, place a small resistance band around your feet. Stand in a slight squat with about 20 cm between your feet. Step to the side in a controlled manner and then step your other foot in the same direction. Be careful not to drag your foot or slump your shoulders. You should feel this on the sides of your glutes.” Do three sets of 12 steps in each direction. Feel free to simplify this exercise by changing the starting position of the band further up your legs.
RELATED: 7 Yoga Poses a 69-Year-Old Teacher Does to Look Half Her Age
Single-leg Romanian deadlift with foam roller
This exercise tests your stability while activating your glutes, which helps get rid of pancake butt.
“Stand on one leg and hold the other slightly off the ground behind you,” explains Masi. “Place a foam roller between the inside of your knee and a wall. Then bend your hips forward until your spine is parallel to the floor while keeping your back straight. If you add weight, hold the weight in your hand opposite your leg on the floor. The foam roller stabilizes the lower leg and helps create a better connection with the muscles around the hip. Return to the starting position and repeat.” Perform three sets of 10 to 15 reps per leg.
Fire hydrant
Build your hourglass figure with this unique butt-toning exercise.
To do this, Masi says: “Get on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Bring your leg slightly to the side, almost as if you were imitating a dog on a fire hydrant.” This should engage the outside of your glutes. Remember to keep your arms extended and try not to bend left or right to accommodate the height of your leg.” Perform three sets of 10 to 20 reps per leg.
Sign up for our newsletter!
